For info of workshops at Be Yoga, click the link above.

My workshop, Body, Breath and Bandha, is an introduction in the basics of Hatha Yoga and Vinyasa.  Students who would like to attend Vinyasa, but are not sure if they are ready to take this step, now have a chance to ease into the practice.  And for those students who attend Vinyasa classes, but who are not really sure what is meant when your teacher tells you to “use your bandhas”, now is an opportunity to finally find out exactly what they are, and how to apply and refine them

The first step is of course not to kill, or do physical harm.   In law as in religion, the killing of other human beings is always seen as one of the worst offences any human being can commit.

But A-himsa goes further than that.  Ahimsa not only propagates non violence against human beings, but  against all living beings, and does not stop at refraining from physical hurt.

Swami Sivananda adequately describes A-himsa as “a harmless mind, mouth, and hand”.

Jainism dictates one of the most strict and active forms of ahimsa. Ahimsa, as practised by Jains  includes vegetarianism, but also prohibits the cultivation of crops which may harm insects and worms, such as onions and garlic. Honey is not eaten as it may harm the bees.   In India, Jains can be seen walking the streets with a broom  to sweep any insects out of the way to avoid stepping on them.  They often cover the mouth with a cloth as a reminder not to speak harsh language.

A-himsa was the guiding principle of Mahatma Gandhi’s philosophy, applying the concept successfully to politics.

The Swiss Doctor Albert Schweitzer, who received the 1952 Nobel price for peace, describes this as Reverence for life (“Ethics is nothing other than Reverence for Life. Reverence for Life affords me my fundamental principle of morality, namely, that good consists in maintaining, assisting and enhancing life, and to destroy, to harm or to hinder life is evil.”)

And all the religions I’ve come across condemn actions which may harm human beings, while many religions also extend this principle towards other forms of life.

Interestingly, all laws and religions make an exception for violence in self defence and acts as a result of war.

Ahimsa Practical

“The only thing we are really sure of is that we live and want to go on living. This is something that we share with everything else that lives, from elephants to blades of grass – and, of course, every human being. So we are brothers and sisters to all living things, and owe to all of them the same care and respect, that we wish for ourselves.” (James Brabazon)

Ahimsa is not the opposite of violence.  It is a form of all encompassing love, a way of living in which hatred is replaced by love.  It is mental generosity, cultivated by acceptance, forgivingness, and the restraint of harmfull words  and actions.

Life by itself is violent.  Creatures  eat other living beings to survive.  We kill bacteria and viruses less they harm us.  Ahimsa  recognizes this  need to survive.  What makes an action evil, is the intention that informs it.

The keeper of a beloved pet may choose to end it’s life to guard it from unnecessary suffering, a choice which is informed by his love for the animal. Choosing to kill the animal because it sheds hair on the sofa, and it is too bothersome to find someone who may accept the animal as it is, is obviously informed by different motivation.

Ahimsa does not only concern itself with acts of life and death, but  it entails the responsibility of improving the quality of life of others.

Everyday there are plenty of opportunities to incorporate Ahimsa into our lives.

We all know how to use kind words, friendly gestures, positive expressions and a pleasant tone of voice.  Ahimsa involves extending them to people in all walks of life, not just our friends and those who hold an important social position. Discourtesy, especially in front of others can be very hurtful, so may be the deliberate excluding of others from pleasant activities.  Ignoring other people’s pain, ignoring a genuine request for help, or refusal to provide it, all can cause deep hurt and pain.  Not speaking out or encouraging others  when they inflict unnecessary pain is another form of harm. 

An important aspect of Ahimsa is avoiding the need to retaliate on the perceived intention of others, but to take time to reflect on them, and where necessary to let go, rather than hitting back.

And on the mat ?

Ahimsa starts with non violence towards yourself, so avoid pushing yourself to the point of injury or exhaustion.  Comparison creates unhealthy competition and  interferes with awareness of the effects of the practice.  Respect others by avoiding disturbances such as talking in class,  and try to remember your handphone has an OFF button.   Some people are really disturbed if others walk on their personal Yoga mat as they consider it their private space and energy field., so please be aware of this.  A warm smile can make a new person feel welcome, especially if all the students are familiar with one another.

The foundation of any society is its’ code of conduct, without which it would cease to exist as a group.  These rules may be clearly defined such as in governments and religions, or be unwritten such as in families and social groups, eg teenagers.

Just as the letters of the alphabet could not be randomly reorganized without words and sentences losing their meaning, the foundation of any system could not be randomly reorganized without completely changing its’ dynamics.

This is very obvious in the discipline of Yoga, the amazing science which concerns itself with human’s physical, mental, emotional and spiritual development.  Yoga without consideration of its’ ethics loses a great deal of its’ transformational power.  A Yoga which is limited to a physical practice, will provide physical benefits only, but without the totality of practices will lose its’ value as a path towards a blissful and enlightened existence.

Just as praying is not in the kneeling, Yoga is not in the postures, but in the whole of practices. The path of Yoga is eightfold and progressive, and it is imperative that its’ moral and ethical foundation informs all the other steps.

The benefits a brilliant mind could contribute to society cannot exist without the involvement of the heart.  The benefits Yoga could provide to human kind cannot exist without the desire to develop one’s own humanity.

And thus,Yoga has the Yamas and the Niyamas.

Yama are the guidelines towards creating a happy social environment, Niyama concerns itself with the internal development of the human entity.

The five Yamas are : Ahimsa (non violence) – Satya (truthfulness) – Asteya (non stealing) – Bramacharya (sexual responsibility) – Aparigraha (abstinence from greed).

The five Niyamas are : Sauca (purity) – Santosa (contentment) – Tapas (austerity, commitment) – Svadhyaya (self study) – Isvara Pranidhana (surrendering one’s actions to a higher principle)

Krishna and the Gopis

The Hindu epic Srimad Bhagwat Mahapuranam, which dates from 3500 to 1800 BC, involves a myth in which Lord Krishna straightens the spine of Kubja, one of his devotees.  Kubja, who was hunchbacked, had spinal deformities in three places.  By pressing het feet down and pulling her chin upwards, Lord Krishna managed to straighten her spine.  This is the first reference to axial traction methods. 

The Gospel of Luke describes how on a Sabbath, Jesus was teaching in one of the synagogues, when he spotted a woman whose spine had been bent for 18 years.  When he laid his hands on her, her back immediately straightened.

The Scamnum

It was the great Greek physician Hippocrates (460-375 BC) who first described abnormal curvatures of the spine in “de Articulaciones” of the Corpus Hippocraticum.  

Hippocrates, who recognized that many varieties of curvatures may be seen in the spine of healthy people, pinpointed old age, pain,falls and bad posture as the cause of abnormal curvatures.

Mention was made of lateral curves of the spine, cause by the attitude in which the patients would lie. He designed two different types of traction devices, the Hippocratic Ladder, and a traction table called the Scamnum. 

In”De Articulaciones” mention is made of the fact that great damage could be done if this traction table were used by those who sought mischief purposely. Less well meaning people indeed used the table in later times as a torture device nicknamed “the rack“.

Six  centuries later, Galien (AD 130-200) did extensive research with regards to structure and function of the spinal cord and kidneys. 

He first used the terms Scoliosis, Kyphosis and Lordosis to describe specific deformities in the spine,and he was the first physician to describe back pain.

Galien’s message, that observation and investigation are the basis for medical research, is the foundation of modern medical research methods.

Ambroise Pare (1510-1590). the “father of French surgery“, was a barber-surgeon who worked on the battle fields. 

Perhaps his most important realisation was that a physician’s job should be to ease a patient’s suffering, a concept unheard of in his day. 

Among his many accomplishments, Pare developed a brace for Scoliosis , “to hide and correct defects”.

These early braces, metal corsets with holes to diminish their weight, were fitted and padded, and were changed as the patient outgrew them. 

Pare recognized bracing was not useful for patients whose skeleton had reached maturity. Braces are still used in the treatment of Scoliosis to stop the curves from progressing.

The French paediatrician Nicholas Andry (1510-1590), author of “Orthopaedia“, believed Scoliosis was caused by asymetric muscle thightness, and used corsets made from whalebone with padding at the placeof the protuberances, suspension, and postural approaches, in its treatment.

Other names mentioned in the history of Scoliosis are this of Jacques Delpech, a French surgeon, who used traction and exercise in the treatment of Scoliosis, rather than surgical methods, and this of Jules Guerin, a French orthopedic surgion who used to treat Scoliosis patients by controversial subcutaneous surgery.  Other techniques used included a plaster body cast which was applied while the patient was being suspended.

The Harrington Rod

The man who changed the face of Scoliosis treatment forever,was an American named Russel Hibbs (1860-1932), who was the first surgeon ever to perform a spinal fusion. 

In 1911, Hibbs performed surgery to prevent the progression of curvature of the spine in a patient with spinal tuberculosis. Three years later, Hibbs applied spinal fusion to patients with Scoliosis in order to halt the progression of their curvatures. 

In addition to the surgery, his patients were put on extended bed rest and had to wear plaster casting for sometimes up to one year.

The basis for modern surgery of Scoliosis was laid by Dr. Paul Harrington, who in the 1950′s performed for the first time surgery using the so called Harrington Rod. Dr. Harrington later chose to combine use of the rod with spinal fusion.

Viviane De Doncker / Chloe  Pieters

The foot is an amazingly complex structure, which has two important functions : it supports the body weight, and it serves as a lever that allows us to propel our bodies forward when we walk and run.

The feet are extremely architecturally efficient, which allows them to perform these functions in spite of a relatively delicate structure in comparison to the rest of the skeleton.

The feet, being the foundation of the body, influence the alignment of the entire body, and individual variations in their anatomy may cause considerable problems in the ankles, the knees, pelvis, hips, spine and the neck. At the same time, movement cannot be efficient if the feet are not properly aligned.

In Hatha Yoga the importance of the feet is reflected in its jargon (eg. The lotus-flower feet of the guru), and in its symbolic actions.

In the asanas, the feet are considered to be the foundation of the pose, and if the feet are not properly grounded or aligned, the whole pose will appear collapsed, tired and uneven, and possible cause damage to the body. It is thus no coincidence that many schools of Hatha Yoga pay great attention to the feet in all of the poses.

It is extremely important, for teachers as well as students, to realise and appreciate the importance of the feet in Yoga Practice. To be aware of the anatomical differences of the feet, and to know how to work the feet in ALL types of poses, will greatly enhance and facilitate the execution of the postures, and reduce the risk of injury in classes. Moreover, correct use of the feet is crucial in restoring the alignment of the body and to help correct certain problems.

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YOGA FOR THE FEET – PRACTICAL

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WARMING-UP EXERCISE

When feet are tired, tense and cramped, it is nice to give them a little warm-up to relieve tension and to tone the soles.

Place a tennis ball under one foot, and roll it slowly and thoroughly around for two minutes. Work the whole foot, from the ball of all five the toes to the front edge of the heel. Repeat with the other foot.

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FOR HEALTHY TOES

High heeled shoes transfer the weight towards the ball of the foot, bending the toes up. Shoes which compress the toes might cause them to curl under, with the consequence that the weight will be pushed back, causing back problems such as lordosis. It is thus very important that the toes remain strong and flexible.

Sit with the legs outstretched, and place the hands on the floor to the sides or just behind hips (fingers pointing back). Keeping the back and neck straight, gently move the body back untill it is supported by the arms.The feet are kept together, perpendicular to the floor (toes pointing to the ceiling) - make sure the legs do not roll in or out.

•  Inhale, spread the toes as if you are opening a fan, and release as you exhale. Repeat six times. Inhale and move the toes forward, exhale and move the toes backward. The foot itself is kept still. Repeat six times.
• Curl the toes as hard as possible. Hold the contraction for 3 breaths, and release. Repeat three times.
•  Sitting upright on the sitting bones, bend the knees and press the soles of the feet together. Press evenly through the four corners of the feet.Slowly spread the big toes away from one another while the remaining toes stay together, then bring the second toes away from one another while the three remaining toes stay together, and so on, till all the toes are spread. Then bring them together one by one. Repeat three times

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FOR HEALTHY ANKLES

Weak and inflexible ankles will affect stability and balance, and may be the cause of frequent injuries through falls or ankle sprains. Wearing high heels increases these risks. Tree pose helps to build strength in the ankles.

TO STRENGTHEN THE ANKLES

 VRKSASANA- TREE POSE

Tree Pose

Stand with the weight distributed equally over the two feet, and straighten the body.

 Bend the right knee, lift the foot and take hold of the ankle with the right hand.Place the right foot on the inner left thigh, as close to the inner groin as possible. (Less flexible students can initially place the foot lower on the thigh, or on the calf muscle) Make sure the toes point downwards. Extend the knee downwards and back, by pressing evenly through the heel and the toes of the right foot into the left thigh. Resist the pressure of the right foot with the left thigh.

 Slowly shift the weight to the left foot, and make sure it is evenly distributed over the four corners of the foot.

The pelvis remains vertical, neither tilted forwards or backwards, with left and right side of the pelvis facing forwards.

Then bring the hands together in front of the chest, and press firmly into one another, or lift both arms, palms facing one another. Hold the pose for one minute, while actively working the feet.  Repeat on the other side.

Tips to help with balancing :

This pose can be done initially in front of a wall. Maintaining balance is easier when focusing on a fixed point in front of you. Inner ear problems may cause difficulties balancing.

Another tip is to take the earlobes between the tips of the index fingers and the thumbs, and to gently tug the earlobes down.

FOR FLEXIBILITY OF THE ANKLES

Pawanmuktasana – ankle series

Sit with the legs outstretched, and place the hands on the floor to the sides or just behind hips (fingers pointing back). Keeping the back and neck straight, gently move the body back untill it is supported by the arms.

• Keeping the legs together, point the feet forward and backward from the ankle, inhaling as you point the foot forwards, exhaling as you draw it back. Repeat six times. (flexion and dorsiflexion)
• Keeping the legs together, rotate the soles of the feet away from one another on the inhalation, and bring the soles of the feet together on the exhalation (Eversion and inversion)
• Separate the legs about 25 cm apart, and rotate the feet clockwise from the ankle six times, then repeat the same movement anti-clockwise six times.
• Keeping the legs separate, rotate both feet in opposite direction (right foot clockwise, left foot anti-clockwise. Repeat six times. Then repeat with the left foot rotating clockwise, the right foot rotating anti-clock wise.)

 

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SAMA-STHITI FEET

The feet are the foundation of all standing poses in Yoga. Each standing pose starts with awareness of the correct placement of the feet. Doing this simple exercise several times during the day maintains the tone of the arches and the correct alignment of the ankles. This has a positive effect on the alignment of the whole body.

Stand with the feet hip width apart.

Place the feet parallel to one another, the inner heels should be slightly wider apart than the big toes. (slightly pigeontoed)

Lift the toes and spread them, extending well through the little toes.

Press the base of the big toe firmly into the floor and keep it grounded as you press the inner heels into the floor. The inner arches should lift as you do this.

As the toes descend, press the outer heel down, taking care the base of the big toe remains firmly grounded.

Press the base of the little toes down, while the inner heel remains in firm contact with the floor.

The weight should now be evenly distributed over the four corners of the feet.

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HIGH HEELS AND ACHILLES TENDON

Frequent use of high heeled shoes may cause the Achilles tendon and calf muscles to shorten, which will make it hard to walk barefoot or wear flat shoes. To prevent the muscles to shorten permanently, Downward Dog is an excellent Yoga pose.

Adho Mukha Svanasana (Downward facing dog pose)

Lie down facing the floor, with the feet hip width apart and the toes tucked under.

Place the hands next to the chest. The crease between the wrist and hand should be held parallel to the front of your Yoga mat, and the fingers evenly spread out.

Keeping the hands and feet in this position, come to sit on all fours.

Exhale and lift the knees.

Keeping the knees slightly bent, move the pubic bone and tailbone towards one another.

Press the top of the thighs back to straigthen the legs.

Exhale, lower the heels towards the floor and push them back as if pressing them into a wall. To prevent the ankles from collapsing inwards, push the outer heel firmly down.

Less flexible students may find it hard to lower the heels. In this case they can do the pose with the heels against a wall, or heels on a Yoga block or rolled up Yoga mat.

Flexible students can try to lift the toes off the floor

—————————————————————————————————————————–TO RELIEVE TIREDNESS IN THE FEET AND LEGS

Standing on the feet for most of the day causes health problems such as varicose veins, poor circulation and swelling in the feet and legs. One of the most simple poses to relieve the tiredness, aches and cramps in the feet and legs, as well as varicose veins, is Viparita Karani. The improved circulation to the feet is also useful for relieving cold feet.

VIPARITA KARANI

This pose requires the use of a Yoga bolster. Alternatively, you can use two blankets which are folded to a width of about 25 cm, and stack them on top of one another to a height of about 15 cm.

Place the bolster or blankets with the long edge parallel to a wall, about 15 cm away from the wall.

Sit on your support with the left side of the body next to the wall.

Use the hands for support, swing the legs up the wall and lower the body to the floor.

Bend the knees slightly so you can place the feet against the wall, and lift the pelvis a little bit to adjust yourself.

The pelvis and the lower back should rest comfortable on the support with the sitting bones dipping slightly into the space between the support and the wall.

Adjust the spine and neck to ensure that the pubic bone, the navel and nose are aligned.

Straighten the legs.

If this is not possible, come out of the pose, and try again with the bolster further away from the wall.

Lift the chest and lengthen the neck.

Release the arms to the side with the palms up.

Keep the ankles together and remain in the pose for five minutes.

Inversions should not be practiced during menstruation, so during this time the pose could be substituted by simply lying with the legs up the wall.

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TO RELIEVE THE PAIN OF FALLEN ARCHES

Standing for many hours is especially painful for those with collapsed arches (flat feet).Fallen arches can be the cause of painful feet, bunions, weak ankles and inner thighs, knee injuries, and lower back problems.. Virasana is one of the most useful poses to relieve the pain due to fallen arches, as it strengthens them. It also provides a good stretch to the ankles.

VIRASANA

Put a blanket on the floor, and kneel on it with the knees together.

Slowly slide the feet apart until they are slightly wider than the hips.

Make sure that the tops of the feet are flat on the floor, with the big toes slightly in towards one another, and all the toes evenly pressing into the floor.

Place a block or thick book between the feet.

Lower the buttocks while leaning forwards, until you can place the hands behind the back of the knee, and draw the flesh of the calf muscles towards the heels.

Then lower the buttocks onto the block, making sure the sitting bones press evenly into the block.

Sit in the pose with the spine erect.

While sitting you can bring the hands to the feet and massage the arches.

Flexible students only – remove the block and lower the buttocks onto the floor. (Rodney Yee advises his students to start doing this pose seated on the yellow pages, tear off one page per day, and to “lower themselves into the floor, yellow page by yellow page”).

Very inflexible students may want to increase the height of the block.

For tight ankles the pose can be done with a rolled up towel beneath the ankles. (When I first started this pose, I suffered from very painful ankles due to ankle sprains. Doing the pose in this way has really relieved the pain)

I would however recommend doing the pose under supervision of an experienced Yoga teacher when suffering from injuries of the ankle or knee.

Avoid the pose when suffering from heart problems.

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HIGH HEELS AND ACHILLES TENDON

Frequent use of high heeled shoes may cause the Achilles tendon and calf muscles to shorten, which will make it hard to walk barefoot or wear flat shoes. To prevent the muscles to shorten permanently, Downward Dog is an excellent Yoga pose.

Adho Mukha Svanasana (Downward facing dog pose)

Lie down facing the floor, with the feet hip width apart and the toes tucked under.

Place the hands next to the chest. The crease between the wrist and hand should be held parallel to the front of your Yoga mat, and the fingers evenly spread out.

Keeping the hands and feet in this position, come to sit on all fours.

Exhale and lift the knees. Keeping the knees slightly bent, move the pubic bone and tailbone towards one another.

Press the top of the thighs back to straigthen the legs.

Exhale, lower the heels towards the floor and push them back as if pressing them into a wall. To prevent the ankles from collapsing inwards, push the outer heel firmly down.

Less flexible students may find it hard to lower the heels. In this case they can do the pose with the heels against a wall, or heels on a Yoga block or rolled up Yoga mat.

Flexible students can try to lift the toes off the floor.

If you are interested,  kindly contact me on

the-dynamic-spine@hotmail.com

Tel : +60178815742

I could not really be called a great fan of cartoons.  But once in a while, there is the exception.  Get Fuzzy, daily published in The Singapore Straits Times (amongst others) is one of these exceptions.  Bucky the cat (owner of petbear Smackie, nail-in-the-coffin of owner Rob) has recently started Yoga, and is treating his favourite victim Satchel to a demonstration of Khitti Yoga

  Click to enlarge

What is Yoghurt ? 

Yoghurt is a cultured milk product, made by introducing bacteria to milk.  The fermentation process coagulates the milk and creates yoghurt’s delicate, creamy structure.  It can be made from sheep, goat or cow’s milk; less commonly, it is also made from buffalo or water buffalo milk in some parts of the world. 

The culturing process means that yoghurt is easier to digest than milk, so those who are lactose intolerant may still be able to eat yoghurt.

Types of Yoghurt

Ayran

A Balkan yoghurt drink, mixed with water, sometimes flavoured with salt and mint.  Similar to doogh (see below), except that it is not carbonated.

Doogh

A Middle Eastern carbonated yoghurt drink, often flavoured with salt, pepper and mint.  Chopped cucumber is sometimes added.  Served chilled.

Dadih / Dadiah

A yoghurt made from water buffalo milk by the Minangkabau people of West Sumatra, Indonesia.

Greek or Greek-style yoghurt

Plain, tangy and thicker than ordinary yoghurt.  Sometimes requires straining before use.  Obviously, Greek yoghurt originates from Greece, whereas Greek-style yoghurt is made in a similar way but hails from elsewhere.

Kefir

A fermented milk drink from the Caucasus, which can be used as a substitute for buttermilk.

Labneh / Labaneh

A Middle Eastern yoghurt cheese, similar to cream cheese in texture but lower in fat. 

Lassi

An Indian yoghurt drink mixed with water, which is available either sweet or salty.  Sweet lassis are flavoured with sugar, rosewater and fruit juice, whereas salty lassis are flavoured with salt and spices.

Nutrients

Yoghurt is a rich source of calcium, which helps build healthy bones and teeth. Calcium also protects against osteoporosis, which affects one in three women and one in twelve men over 50 years of age.  Girls going through puberty also meed more calcium to build their bones.  The Amercian Journal of Clinical Nutrition found that girls who ate dairy products were able to build bone better than girls taking calcium supplements.

Yoghurt is very rich in iodine, which is necessary to the proper production of thyroid hormones. Insufficient iodine intake may lead to goiter (swelling of the thyroid gland) and iodine deficiency is the leading cause of mental retardation.

Yoghurt contains B vitamins, including B1, B2, B3, B5, B6 and B12, which help the body produce energy (and so prevents energy deficiencies), regulate the mood and appetite and protect against a variety of nerve disorders.

Yoghurt is rich in tryptophan, an amino acid which helps the body produce serotonin, regulating the mood and sleep cycle (see Benefits and Uses, below, for more information).

Labelling Issues

Bulgarian yoghurt is often sold as Greek yoghurt, especially in Britain and America.

In Britain, if a yoghurt contains real fruit, it is labelled (for example) ‘raspberry (or whatever) yoghurt’. If a yoghurt has no fruit but its flavour is derived from fruit, it would be labelled ‘raspberry-flavoured yoghurt’. If real fruit has not been used to flavour the yoghurt, it is labelled ‘raspberry-flavour yoghurt’.

In the USA, non-pasteurised yoghurt is labelled as being ‘live’ or containing a ‘live active culture’.

In Spain ‘yogur’ refers to ‘live yoghurt’ and ‘yogur pasteurizado’ refers to pasteurised yoghurt.

Manufacturing issues

Manufacturing cheap yoghurts in factories damages the structure of yoghurt.  The delicate structure of the yoghurt cannot survive the pumping procedure, which is carried out by high-speed machinery along miles of pipe.  As such, gums are added at the beginning of manufacturing to protect the yoghurt from the manufacturing process.  Traditionally-made yoghurts do not undergo the pumping procedure, but they are more expensive than those which are factory-made.

Benefits and uses

 Dairy products such as yoghurts help neutralise capsaicin (which gives chillis that hot, stinging sensation). So, adding yoghurt to a dish containing chillis can help soften some of their sting.  If you get chilli juice on your skin and it’s irritating you, wiping the area with a little yoghurt may also help.

The lactobactilli in live yoghurt rebalances gut flora, which makes it helpful for people suffering from yeast infections or cystitis (bladder infections).  For those suffering from yeast infections, it is recommended that you eat yoghurt at least once a day, as live yoghurt also displaces candida organisms. Cystitis sufferers may also benefit from eating yoghurt, particularly if their cystitis is being treated with antibiotics, as yoghurt protects against bacterial infections, particularly those in the urinary tract.*

Yoghurt can benefit those who suffer from stomach ulcers.  The cultures in live yoghurt may help destroy the bacteria which cause stomach ulcers.

The ‘friendly bacteria’ in yoghurt aids digestion. Because of this, eating yoghurt while taking antibiotics may be important. Antibiotics disrupt the balance of bacteria in the intestines, and eating yoghurt can restore this balance.

Yoghurt may help in dealing with mild depression, such as Seasonal Affective Disorder (SAD). Yoghurt is rich in tryptophan, an amino acid which produces serotonin, a hormone. Eating tryptophan-rich foods helps the body produce more serotonin, and serotonin helps people feel relaxed and regulates the mood. Serotonin also regulates the sleep cycle, so people suffering from insomnia may benefit from introducing yoghurt into their diet.*

Eating yoghurt may help with weight loss, especially around the stomach, as yoghurt speeds up the body’s metabolism and aids in burning fat. A study in Obesity Research found that people who ate dairy products as part of a reduced-calorie diet lost more weight than people who used supplements to provide their calcium needs. There seems to be a relationship between greater consumption of yoghurt and less body fat, particularly in children.

The live cultures in yoghurt may benefit the innume system, particularly in those who are more at risk of infection, e.g. the elderly. The lactobacillus found in yoghurt fortifies the immune system and improves immune response, which helps ward off diseases such as pneumonia and infections. Increased resistance to diseases that attack the immune system lengthens the lifespan.

Eating yoghurt (though not other dairy products such as milk) may prevent arthritis and, furthermore, may reduce inflammation in  those already suffering from arthritis.  This indicates that the lactobacillus in yoghurt has an effect on arthritis.

Eating full-fat dairy products such as yoghurt may reduce the risk of contracting colorectal cancer due to the presence of cancer-preventing fats within the food.

Incorporating Yoghurt into your Daily Life

Replace the milk in your morning cereal with plain or Greek yoghurt. You can also replace the milk in fruit smoothies with plain yoghurt.

A bowl of berries (fresh or frozen) and some plain yoghurt makes a light refreshing breakfast or snack.

Snack on yoghurt-covered raisins, pretzels or breakfast bars (make sure the coating is real yoghurt, not just milk powder and glucose).

Note that sheep’s milk yoghurt is higher in fat than yoghurt made from other animals’ milk.

RECIPES – BREAKFAST

YOGHURT AND HONEY WHOLEMEAL MUFFINS

From ’1000 Classic Recipes’

Wholesome and filling.

Photographed on Moemoe’s (Viviane’s grandmother) cake stand

• 50 g butter

• 75 ml(5 tablespoons) clear honey

• 250 ml (1 cup) plain yoghurt (note:we used Greek-style yoghurt, which worked fine)

• 1 large egg, at room temperature

• grated rind of 1 lemon

• 50ml lemon juice

• 150 g plain flour

• 175 g wholemeal flour

• 1 and a half teaspoons bicarbonate of soda (baking soda)

• 1/4 teaspoon grated nutmeg (note: we omitted this)

1. Preheat the oven to 190 degrees C (375F) Grease a 12-cup muffin tin or use paper cases

2. In a saucepan, melt the butter and honey. Remove from the heat and set aside to cool slightly

3. In a bowl, whisk together the yoghurt, egg, lemon rind and juice. Add the butter and honey mixture. Set aside.

4. In another bowl, sift together the dry ingredients. Fold them into the yoghurt mixture to blend.

5. Fill the prepared cups two-thirds full. Bake until the tops spring back when touched lightly, about 20-25 minutes. Cool in the tin for 5 minutes before turning out. Serve warm or at room temperate (note: we ate them cold too!)

RECIPES – LUNCH

TZATZIKI / CACIK

Similar to raita, this cooling Middle Eastern cucumber salad is a refreshing accompaniment to lentils, lamb, or just some pita bread and hummus.

• 2 Japanese or 1 telegraph cucumber, diced
• 1 – 2 cloves of garlic, crushed and minced
• a cup of Greek-style yoghurt
• a squeeze of lemon juice
• salt to taste

1. Combine the ingredients and stir together.
2. Taste and adjust the seasoning if necessary.

RECIPES – DINNER

COLD YOGHURT SOUP WITH CHICKPEAS AND BULGUR (aka Yogurtlu Nohut Corbasi)

From ‘Arabesque‘ by Claudia Roden

Serves 6

• 150 g bulgur

• salt

• 1 kg natural (full-fat) yoghurt

• 2 tablespoons crushed dried mint

• 2 garlic cloves, crushed (optional)

• 1 x 400 g chickpeas, drained (note: if you want to use home-cooked chickpeas, boil about 150 g dried chickpeas before starting this recipe)

1. Put the bulgur into a pan with 250 ml water and a little salt. Bring to the boil and cook, covered, over a very low heat for about ten minutes until the water has been absorbed and the grain is tender.
2. Pour the yoghurt into a serving bowl, beat in a further 250 ml cold water, add the mint and garlic (if using), season with salt, and mix well. Stir in the drained checkpeas and bulgur and serve.

RECIPES – DESSERT

STRAWBERRY BRULEE

From ‘Top 200 Low Fat Recipes‘ by Judith Wills

Serves 4

• 250 g strawberries, hulled and sliced
• 1 dessertspoon (note: about 2 teaspoons) icing sugar
• 1 vanillapod
• 400 ml Greek Yoghurt
• 100 g caster sugar

1. Arrange the strawberries in the base of four ramekin dishes and sprinkle evenly with icing sugar
2. Scrape the seeds from the vanilla pod and stir into the yoghurt, then spread the mixture evenly over the fruit in the ramekins and chill for two hours
3. Preheat the grill to high.  Sprinkle the caster sugar evenly over the top of the yoghurt so that it is well covered
4. Place the ramekins on a baking tray and flash under the grill – near the heat – for a few minutes until the sugar has melted and is golden and bubbling. Remove and serve (the top will set almost straight away).

RECIPES – DRINK

AIRANI

From Tessa Kiros’ ‘Falling Cloudberries‘

Cooling and refreshing – in a word, ideal for the hot, humid wether Singapore’s been having lately!

• 185 g not-too-thick plain yoghurt
• 125 ml ice-cold water
• 1 teaspoon dried mint
• about 1/2 teaspoon salt
• crushed ice

Mix together the yoghurt, water and mint, and season with the salt, checking for flavour and adjusting the salt to your taste. Scatter the crushed ice over the top and serve.

Note

* We do not recommend that eating yoghurt be used as a substitute for the advice of a doctor or therapist, although it can complement other treatments.

Finding the place was a bit of an adventure, as we did it all by public transport – minus the shuttle bus. The provided map was full of interesting instructions. Caution ! Missing out or misreading any of the instructions might lead you to a lamppost 102 in the middle of nowhere. As we found out, there are very few taxis in the middle of nowhere.

One of the attractions of Bollywood Veggies is the farm tour (cost 2$), and I would definitely recommend this to anyone with young children. Apart from a nice variety of vegetables and fruits we are all familiar with, owner Ivy Singh-Lim also grows a few less common species, such as a type of figs I never saw or tasted before.

While you are there, try out the Poison Ivy Bistro. When we visited, Ivy and her friendly staff were hosting a seminar, but in spite of being very busy they gave us a warm welcome and some friendly suggestions with regards to the food. We tried the excellent Banana Curry, and the Aloe Vera drink and the Fig Tea – unusual but nice.

Ivy sells small quantities of organic produce, which she protects from flies with good old fashioned fly paper.

If you would like to visit Bollywood Veggies, log on to their website www.bollywoodveggies.com