Tips:
- focus op wat je wel mag eten/moet eten en niet op wat je moet laten staan
- eet veel rauwe groenten
- verwerk groene bladgroenten in een smoothie
- geen bewerkt voedels, kies zoveel mogelijk biologisch
- zet de oven op een lagere temperatuur
- eet geen voedsel dat alleen je maag vult, ga op jacht naar voedingsstoffen
- beweeg veel
- neem vitamine D, omega 3 en synbiotica


Gezonde shot:
- 1 dl kokoswater, 1 el gemalen kurkuma, snuf zwarte peper, kaneel, snufje kruidnagel*, 1 el appelciderazijn, 1 el olijfolie, 1 el citroensap

(kurkuma wordt niet makkelijk door het lichaam opgenomen waardoor je het moet combineren met zwarte peper, chilipeper of cayennepeper die de opname van kurkuma ondersteunen)
*kruidnagel: sterkste antioxidant, voeg toe aan havermout of thee of smoothie met kaneel en gember

Ontstekingsremmende supersmoothie:
een hele kan: 300 gr boerenkool, 1 liter water, 2 avocado's, 80 gr havermout, halve citroen, 2 cm gember

voor in de zomer: koude aardappelsalade:
- 250 gr aardappelen, peultjes, radijs, rode ui, peterselie, aardperen
- dressing: olijfolie, rodewijnazijn, mosterd, kappertjes, z/p

Gooi weg: pasta, rijst, brood en bloem. Vervang goedkope olie door koudgeperste olijfolie, koolzaadolie en kokosolie (de laatste kan worden verhit). Geen gefrituurd voedsel, koekjes, bouillonblokjes, kant- en klaarproducten, margarine, chips en tortilla's. Voeg chiazaad of lijnzaad aan je eten toe en eet elke dag walnoten.

Eet een grote salade, soep, een stoofpot

Soep: kook rode linzen in bouillonpoeder, haal van het vuur en laat 10 minuten afkoelen. Voeg rauw toe: 1 rode ui, 2 tenen knoflook, broccoli, boerenkool, gember, ga er met een staafmixer doorheen. Voeg daarna sap van een halve citroen toe en strooi er peterselie overheen.

Smoothie: 70 gr rucola, 2 handjes spinazie, halve komkommer, halve citroen zonder schil, 2 cm gember, bleekselderij, 1 avocado, wat water

Smeersels: hummus van kikkererwten, knoflook, olijfolie en peterselie en guacamole van avocado, knoflook, tomaat, limoen en koriander

Ontstekingsremmende gouden melk: 5 dl havermelk, 1 el kurkuma gemalen, kaneel, kardemom, vanillepoeder, zwarte peper, 1 el kokosolie, 1 el honing
Verwarm de melk totdat hij lauw is (37 graden), klop de ingredienten erdoor en drink terwijl de melk nog lauw is

Salamba sarvangasana (supported all-limbs pose; shoulderstand; salamba=supported, with help, sarva=all, anga=limb): this asana cures all ailments. The benefits of the asana will increase the longer you hold the pose. Improves posture and opens the chest and shoulders; releases tension in the back, increases control of mula-bandha, uddiyana-bandha, puriefies the throat and stimulates visuddha-cakra which enhances the voice, clarifies the voice and makes it melodious, cures ailments of the throat, asthma and heart-related illnesses, revises the lungs, heart and limbs, helps cure insomnia and mental illnesses (through long-term, sustained practice)

Halasana (plough pose; hala=plow): aligns the hips, purifies and strengthens the hips, intestines and stomach, cures all ailments of the throat and chest, including respiratory problems such as asthma and chronic bronchitis, heart problems, sore throat, unclear speech and loss of speech

Karna-pidasana (ear pressure pose; karna=ear, pida=pressure, pressing): alleviates ear infections, tinnitus and other ear-related problems, purifies the ears and improves the sense of hearing

Urdhva-padmasana (upward lotus pose; urdhva=upwards, padma=lotus): purifies the rectum (endeldarm) and urinary tract, strengthens the stomach and back

Pindasana (embryo pose; pinda=embryo): stimulates purification of the stomach, intestines, liver, spleen and spine

Matsyasana (fish pose; matsya=fish): this asana works as a counter pose to the shoulderstanding asanas. It releases tension in the back of the neck, it increases mobility through the neck, it purifies the esophagus (slokdarm) and lungs and strenghtens the heart, it opens the throat and clarifies the voice, it purifies the anus, rectum, liver and spleen, it stimulates the root cakra, muladhra-cakra

Uttana padasana (extended foot pose; uttana=strong, deep stretch, extended, pada=foot): the effects are similar to matsyasana and it strengthens the legs, hips and stomach muscles

Sirsanana (head stand pose; sirsa=head): it is considered to be the king of the yoga asanas. It improves balance and increases confidence, it engages the muscles needed for balance, and familiarizes one with being upside-down, it rejuvenates the nadis and carries blood to the head, it replenishes (to fill up again) the crown of the head and the sense organs, it improves and increases sensitivity in the senses of sight, smell and hearing, it releases tension in the muscles and nerves throughout the body, it encourages feelings of lightness, relaxation and peace of mind, it purifies the sahasrara-cakra (crown cakra) and helps contain amrta-bindu (the nectar, the fluid, the flow of immortality the amrita bindu drips down from our head and burns in the fire at our navel. As amrita bindu dwindles, we age) within the head

Baddha-padmasana & Yoga Mudra (bound lotus pose & sealed pose, baddha=bound, padma=lotus; yoga=union, one-pointed focus, mudra=close, set a seal on): strengthens and increases flexibility in the ankles, knees, hips and lower back, opens the chest, shoulders and upper back, purifies the intestines, liver, low back, spleen, anus and rectum, removes excess fat from the waist and hips

Padmasana & Utpluti (lotus pose & strong lift; padma=lotus, asana=seat, posture; ut=deep, strength, pluti=lift, take off, rise up): brings flexibility to the ankles, knees, and hip joints, expands the lower back, facilitates the flow of energy through the nadis, calms the mind and focuses the concentration, unlocks the three energy knots, granthi-traya, allowing pranic energy to flow to the susumna-nadi,
burns off old karma and heals all ailments (according to ancient texts), develops the strength and awareness of the bandhas (utpluti)

Energy knots: