• Baked potatoes/sweet potatoes, which can be cooked in the oven earlier and its it necessary for you to re-heat them they can be reheated in a microwave oven, although this isn’t advised as microwaves ovens are NOT AT ALL HEALTHY. Potatoes are very nutritious with beans, cottage cheeses, tuna or sardines fish (if still eating meat) avocado and tomatoes and celery etc.
• And remember to have a large salad with them and eat the skins, as it’s rich in nutrients and fibre.
• Green salad with beans (kidney, lima or chickpeas) low calorie dressing made from olive oil, a slice of wholemeal bread or rye bread, a glass of diluted juice or still miner water.
• Thick soup (vegetable/lentil/bean) with oatcakes or rye bread.
• Cold bean salad with spicy tomato, garlic and onions with couscous (if not wheat intolerant) with a handful of highly nutritious fresh sprouting beans mung alfalfa sunflower etc from good health food shop.
• Cold sweet corn and lentil salad.
• Cold rice and lentil salad.
• Rice cakes with mashed tofu, mixed with black pepper, herbs and tomato.
• Rye bread sandwich filled with smoked tofu or lean chicken or cold salmon tomatoes and salad.
• Falafel with lettuce and tomato in wholemeal pitta bread.
• Tuna and chickpeas salad with a variety of lettuces, olives, tomatoes, avocados, lemon and olive oil dressing.
• Flaked smoked fish with brown rice, onions, peas, and 2 servings of leafy green vegetables.
• Refried beans with corn tacos with Guacamole and salsa and salad.
• Salad nicoise with tuna, egg, green beans, olives millet and herb and olive oil dressing.
•  Baked beans on toast
• Sardines in tomato sauce on toast.

• Wholemeal, rice, or corn pasta with vegetarian ratatouille and green salad.
• Vegetable casserole with herb dumplings.
• Grilled fish, boiled potatoes and steamed vegetables.
• Grilled chicken, rice and vegetables.
• Nachos make with corn chips, red lentils, vegetables fajitas and salad
• Quinoa with smoked tofu and stir-fried vegetables.
• Nut roast, mash potatoes, roasted pumpkin and steamed broccoli.
• Brown rice and vegetable curry with red lentil dhal.
• Soup and mixed salads as above (in lunches)

• Piece of fruit with a handful of nuts (brazils/almonds/walnuts etc) or seeds (sunflower, pumpkin)
• Vegetable crudités with humous
• Oatcakes or rice cakes with humous, lentil pate, or nut spread.
• Smoothie (see breakfast)
• Cottage cheese and apple.
• ½ slice rye bread and tuna
• Mashed banana and tahini on ryvita
• Rye crackers spread with mackerel pate and chopped cucumber.

• Never skip a meal especially breakfast
• Avoid stimulants, such as tea and coffee, sugar and refined foods and stress
• Eat 3 meals a day with small snacks between meals
• Eat 1 part protein to 2 parts of complex carbohydrate with some essential fats at each meal and snack.

• Produce B vitamins – vital for hair and skin health, energy production and calm nerves
• Help prevent constipation, diarrhoea, flatulence and bloating
• Help to keep other species under control. A deficiency of good gut bacteria can lead to an overgrowth of Candida or unwanted parasites.
• Help protect against osteoporosis, rheumatoid arthritis, cancer, high cholesterol and acne

• Are fragile and destroyed by consumption of meat, alcohol, coffee, sugar and stress etc.
• Are encouraged by eating fruits and veg, especially bananas, garlic, rye, honey, onions, barley, tomato, chicory, leeks, artichokes, asparagus, live yoghurt and linseeds. Regular supplementation with pro-biotics can greatly boost health and vitality.  

What to expect will usually be disbelief within the class and afterwards, believing that you are asking your body to do this and for it to actually be able? NOOOOOO! Well thats what your mind will be telling you while you're doing the yoga, along with "Its too hard" , "I'm too weak to do this" the unforgetable " Its too advanced". Well your mind says this to you.......What you don't see is the agreement you give to these kind of comments, like being too fat, unloveable, stupid and all the rest of the things the mind will say to keep you in a defined box, the defined box it has made for you.

Soooo you focus on you're breath you bring your focus back to the breath to be able to find out what you really can do and who you really are. and then in doing so how that can change.......

After a while the mind is like a dog running around the garden and you are running after it thinking you are the dog! When you start to singlarly focus, the mind doesn't like it, like a new dog fights the restraints, by telling you after the yoga all that it will to stop you leashing it again. "I can't do that!" (Well you did!) "It's too advanced for me!" (You did it to the way you can do it for what you know right now) then when the aching sets in "Oh my god this can't be right, I can't dress myself" (yoga hasn't done that your resistence has! physical resistence) these will go with time as you access your body on a deeper level. Walking like John wayne for a week means that after a couple of weeks of doing astanga vinyasa yoga you adapt and don't!

After yoga

Cathartic Release

Watch your emotional responses for the next 4 days, you could be erratic,  skittered or have cathartic release, this is when the unresolved or "swalllowed" emotions you haven't dealt with in your life come back up, it can be scary from tears to anger, sexual rage to laughing, and to put it bluntly.....you need to deal with these now above all things, as they have been ignored and badly dealt with before you need to release and let go, you may not have the same coping mechanisms as you once had.

If you are angry put some heavy metal or clit rock on and scream it out. Tearful? ball away! Sexually tense? explain to your loved one if single lock yourself in a room for the right amount of time!!! Just get it out and its one less thing that'll contribute to cancer in later life!

So if you ignore this and "reswallow" it will be coming out just fractured probably throughout the day and you won't have a choice about it! 

Salt bathing came help relieve the after effects od being worn out, tierd beyond belief or hungover.

Yoga stoned or hyper

This is how your body and mind react to the class some people are buzzy like no other time, others are in need of a nap, some feel like they are so too tierd to stay awake and too sleep to stay that way, this is being yoga stoned, don't underestimate what you have done in the class physically or energetically.

Detoxing

Yoga has been prove to help Hepatitus C people live longer due to the liver detoxification, dtoxing is usually used by people who don't do enough to "tox-up" new age and psuedo spiritual, but you have stored toxins in your fat, and muscles they are on one level toxicidity on another level they could be the physical representations of emotion holding or just a bad couple of night on the town, or which ever.

Your urine will be very dark and pungent, this doesn't mean your are dehydrated (although you could be) this means you need to drink water, some people get sick for 4 days after the class, bad smells coming from the right side (lymphatic) drinking 2 litres a day is a good start litre before and after yoga as you can't drink whilse doing it.

Yoga has been proven to reduce down all symptoms from carpal tunnel syndrome to irritable bowel to joint pain and more by around 70% so all this is goood! 

Other effects

You will feel conscious after the class and sleep and wake up on another level, then slowly go back to being a person running after your mind thinking you are that! After a while what you experience in the yoga and its after effects become the norm, then as consciousness creep in more and more you become aware of consciousness being a double edge sword! You become aware of all the silent agreements you have made to keep you defined and in the box your mind has made for you, you start to speed through your own evolution, till relationships are changed or grown out of! Jokes of Yoga Widows as then men are called when divorced as a result of a woman s evolution! But men and couples can evolve together! You become someone who can wash their own back literally and metaphorically!

Incredible gender norming happens, men become flexible women become strong not defined by their genders anymore.

And the mind isn't in control anymore, the voice that told you you are fat, sad, sick, whatever isn't the strong one anymore you are, you have leashed your dog, the the Sadguru begins to show itself....but thats a different story.

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In the UK the UNHCR's London office offers both legal and information services:

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Death – not a jolly subject, but I am afraid an inevitability for all of us.  So, what do you want your nearest and dearest to do with you once you have popped your clogs?  Do you want to donate your body to science?  Or would you rather have an ecoburial in a woodland?  It might be worth thinking about this now, when you are full of health and bright eyed and bushy tailed, and get your plans down on paper, discuss with your family and friends and possibly even reserve your spot in the green acres you have chosen so there is no question about what your intentions are later.

You should probably start with a regular will if you haven’t done that already and then consider a living will.  This is a way of letting everyone know your intentions if you ever become incapacitated.  It outlines if you want to be recusitated or allowed the dignity of dying if your brain is dead, with full medical care, and pain relief but stipulating that you don’t want to be forced to continue living after your enjoyment of life is compromised.

The next step may be to contact the National Donor Register and let them know that any bits of you left over (once you have finished with them, natch) can go to other deserving souls. Transplanting body parts and organs is a vital way to help other people and easily achieved by carrying a donor card and listing yourself on the NHS donor register.

In addition, making your wishes known that you would like to donate your body to science after you have allowed for all useable parts to be transplanted is another really proactive step you can take now. The education and training of medical professionals, as well as biomedical research, benefit from the generosity of those who donate bodies for use after their death. People who donate their body contribute in a vital way to training by medical schools and such donations are highly valued by staff and students alike.

If you wish to donate your body for medical education training or research, you should make your wishes known in writing (and witnessed) before you die, and inform your next of kin. The minimum age for donation is 17.

To make your wishes known you need to complete a consent form. This form is available to download from your local medical school. For further information on how to donate your body and for details of your local medical school please contact the Human Tissue Authority.

Should you decide instead to have your body buried or cremated and the ashes scattered, you may decide to go for an ecoburial.  Generally less expensive than a graveyard or cemetery, woodland burial grounds will remain as such in perpetuity, unlike most cemeteries that may eventually be re-used or developed.  Yuck.  Just think, you may be interred under someone really foul for all eternity if you end up in a cemetery!

Any Woodlands burial will provide a very positive way of putting life back into the environment following death. The planet needs more broadleaf trees to help stem the deterioration of our atmosphere. It also needs more habitats to support wildlife and insects and more undisturbed land for our rapidly disappearing flora and fauna.

Woodland of Remembrance is a local organization which offers this facility.  Prices includes one plot, grave preparation, provision of broadleaf tree and tree guard, wooden plaque with name and lifespan and sinking fund contribution for maintenance and management in perpetuity: and at this time (2008) they run at about £700 all in for your body or £600 if you just want  your ashes scattered.

Other options which may be used in conjunction with an eco burial or a regular burial are as follows:  biodegradable coffins of cardboard (which can be decorated by your mourners or family), willow, bamboo, banana leaf or water hyacinth (where you could opt to weave individual flowers into the structures), shrouds of jute or wool.

There is one final option from those crazy Swedes which I have recently discovered… where one is flash-frozen in liquid nitrogen, smashed into freeze-dried little bits and spread around as compost. It is called Promessa.  So, the big question is would you feel very calm in knowing that you will be a rhododendron when you grow up?