kuyam blogs

kuyam blogs

Vegetarian Essentials

As people are becoming more conscious about what they put into their bodies, many are eating vegetarian. There are many benefits to removing meat from the diet, but if it’s not done correctly, it can be detrimental to your health. By eliminating complete proteins, you can deprive the body of essential nutrients. This can lead to muscular damage and nerve failure. Eating vegetarian can be healthy, as long as you’re giving the body everything it needs.



For vegetarians who give up dairy, the ADA recommends at least 1000mg of calcium (equivalent to 3 cups of milk.) Calcium can be found in alternative dairy products, such as almond milk, (beware of brands that contain high sugar contents) and dark green, leafy vegetables, such as spinach, kale and bok choy.


Vitamin B-12

B-12 deficiency is common in vegetarians. B-12 is important for the performance of nerve cells, and speeds neural transmissions, which helps with brain function. It is also important for the reproduction of healthy cells. Naturally, B-12 can only be found in animal products. This vitamin can be taken orally, but is most effective when administered via shots.



Some people think that giving up meat means giving up protein. Whole grains, such as barley, farro, and especially quinois, are high in protein, as are beans, nuts and seeds. Vegetarian proteins can sometimes be tasteless. Cooking them in a savory vegetable broth, or combining them with flavorful dressings can make them more palatable.



Iron, which is mainly found in red meat, is needed for the production of red blood cells, and helps convert blood sugar into energy. A lack of iron leads to anemia, and can trigger a breakdown in the immune system. Dark green vegetables, especially kale, are high in iron. Eating foods high in vitamin C, such as oranges, berries and peppers, help the body quickly absorb iron into the bloodstream.

A vegetarian diet can be rewarding, as long as your nutritional needs are being met, even if by supplements. It’s important to consult a doctor or a nutritionist before committing to giving up meat. It also helps to buy a good vegetarian cookbook.

High Intensity Workout Without the Risk of Injury

Several years ago, I fractured my ankle from running. I pushed myself too far, too soon. Since then, I have been susceptible to injuries if I put too much stress on my joints. At first, I struggled with not being able to run, or do a high intensity cardio class. I’m a fitness junkie, so for me, the more extreme, the better. But I have found ways to get that high intensity workout, without the risk of injury.


Cardio Barre Classes

Barre classes are no impact workouts known for toning and lengthening the muscles for a sinewy dancer’s body. Kick it up a few notches, and you have cardio barre. These are high energy classes that get the heart rate high and the limbs to shake uncontrollably, so your body will burn calories all day long.


Power Yoga

Power Yoga is an off shoot of Ashtanga yoga, and popularized in America by Santa Monica’s own Bryan Kest. These classes are an up-tempo series of vinyasas and strength exercises, and while the room is typically not heated, this form of yoga will definitely make you sweat.


Megaformer Pilates

Pilates performed on a Megaformer is often describes as Pilates on steroids. The Megaformer enables you to work on several muscle areas at once, and at different angles, using straps, weights and springs. This amped up version of a Pilates class is harsh. There are no breaks, no mercy, and you will be shaking within the first few minutes of class.



Spinning is of one of the most popular low impact workouts that doesn’t stress your joints. With so many indoor cycling classes to choose from, it’s good to shop around to find the best workout for your needs. For a high intensity spin class, find one that incorporates weights and high intensity interval training.


Even though the above workouts are not high impact, they are intense and not recommended for those new to exercise. Be sure to inform your instructor if you have had a recent injury so they can help you with modifications if necessary.

Fitness: Practicing Pilates Safely

Pilates is no longer confined to the mat. There are now Reformer, Megaformer and Superformer classes. They all build flexibility and stability, and create long, lean, beautiful muscles. Pilates is often used for the prevention and treatment of back pain, and is great for those recovering from injury. But in the more advanced classes there’s a greater chance of getting hurt, so it’s important that you practice safely.

Before you begin a Pilates class, do your research. There are a variety of classes offered, so it’s important to find the one best suited for you. For example, if you are recovering from a back injury, you definitely don’t want to do a Megaformer class. Be sure you go to a reputable studio and that the teacher is certified. Read reviews, look at a studio’s website, and be prepared for what you’re getting into before you step onto the mat or reformer.

Form is essential in Pilates. Bad form can lead to many types of injuries. Keep it in the core and don’t put any strain on your back and neck. This contributes to the most common types of injuries in Pilates. If your core isn’t strong enough yet, modify. Put your knees down while doing a plank, or don’t go so far in a squat or a lunge. If you start to feel any pain in a pose, be sure to alert the teacher and ask him or her to check your form. Most importantly, always listen to your body.

Especially if you’re a beginner, you don’t want to jump right into a Pilates class. It’s best to take it slow until you’re familiar with the poses. If you’ve never done Pilates before, don’t start with a Megaformer class. Take a regular reformer class to get used to the equipment and then you can work your way up. And it’s best that you don’t look around and compare yourself with other students, otherwise, you may go too deep too soon. There are people of all ages and all levels. Do what you can do according to your own personal needs, not theirs.