It’s the paradox of sunscreen. When you dutifully slather on the SPF 30 before heading outside on a sunny day, you’re protecting your skin 
from harmful ultraviolet rays. But you’re also preventing those rays from prompting your skin, liver, and kidneys to make an essential vitamin—vitamin D.

For more than 90 years, vitamin D has been known to play a role in bone health. But new research suggests that vitamin D may have many other health benefits. Vitamin D may play a role in reducing the risk of cancer, heart attack, and stroke. Emerging studies are examining the effects of higher doses of vitamin D on depression and autoimmune diseases like rheumatoid arthritis and multiple sclerosis.

Vitamin D occurs naturally in a few foods, such as salmon, egg yolks, and liver, and many other foods are fortified with 
it. The Food and Nutrition Board at the Institute of Medicine deems a vitamin D intake of 2,000 international units per day to be adequate for adults aged 50 and younger; older people need more. In light of new research, those recommendations are currently under review. But many of us aren’t getting enough even by the current recommendations. By some estimates, as many as three out of every four people in the UK aren’t getting enough vitamin D. While some nutritionists recommend seeking vitamin D by going outside for 10 or 15 minutes without sunscreen on a sunny day, dermatologists argue that’s neither a safe nor reliable way to ensure adequate vitamin D levels.

What’s the yogic message today? Read the label of your multivitamin to see if it contains the daily value of vitamin D, and ask your doctor to check your vitamin D levels 
at your next physical, if you’re concerned. And don’t forget your sunscreen and hat when you head for the beach.

Chocolate cakes are relatively healthy desserts if you use good quality chocolate with high percentage cacao. Now days, organic dark chocolate are available almost everywhere, and will allow to make this recipe even more healthy.

In addition, this recipe does not use wheat, so it can be tasted by anyone, even people having allergies.

Sugar is not considered as healthy but brown sugar or honey will be a better choice than white sugar. Be careful to allergies. Some people may be allergic to honey.

History of Chocolate:

The cacao seeds were discovered in South America, 2000 years ago, by the Maya and Aztec populations. Later, in the 1500s, the Spanish conquistadors brought the seeds in Europe. Since then it is the favorite desert of European and North Americans.

Ingredients for 8 to 10 servings:

• 800 gr dark chocolate (70% or more)
• 180 gr butter
• 4 eggs
• ½ cup sugar

Optional: orange juice 1/4 cup or orange zest, vanilla seeds, ginger powder, pepper/species (not for children)

Time Required:

20 minutes preparation

20 minutes cooking

Preparation:

• Before starting the recipe, if it is possible, put the butter out of the fridge on a counter top to warm-up at room temperature.
• Spray a round baking cake pan with nonstick cooking spray or butter spread a thin layer of butter.
• Just before starting, preheat oven at 180ºC or 350ºF.
• Cut the chocolate in several big pieces.

Directions:

1. In a large pan, heat the butter over low heat, pour over the chocolate, stir together chocolate and butter until you get a homogenous paste.
2. Stir in four eggs and sugar. Mix well.
3. Optional: add a taste of orange, vanilla or ginger. Pour orange juice and mix well. Do not put too much juice (the cake will be too liquid). Add vanilla seeds or ginger powder and mix well.
4. Spread batter in the baking pan sprayed with butter or nonstick cooking spray.
5. Bake for 20 to 25 minutes at 180ºC or 350ºF, until center of the cake gives slightly when touched with finger or until a knife inserted in the center of the cake comes out dry.
6. Optional: decorate the cake by dusting powdered white sugar and/or chocolate chips
7. Let cool completely before cutting.

You just can’t escape the beauty in Peru between the desert and the lush expanse of the Amazon rainforest, it can’t help but surprise you. Peruvians honor gods both Christian and indigenous. Ancient ruins let you in on prehistoric secrets. There are stunning lakes to stare into, waves to surf, and cities to get lost in.

It’s a place continuously energized by fresh influences. In Peru, you can find yourself dancing to African music, admire impressive Catholic churches and be amazed indigenous textiles.

Meanwhile, prepare to send your vision into overdrive. Peru is home to snow-capped mountains, giant sand dunes, magestic volcanoes and rocky Pacific outcroppings inhabited by grumpy sea lions.

And let’s not forget the food, a bounty of sublime concoctions made freash and fast. You’ll need weeks to savor the vast selection of delicacies: from rare strains of potato to tasty guinea pig.

Peru will not let your taste buds down.

The Yoga Wellbeing team love to think, talk and most of all eat food. We were having a winding chat about whether we should add a couple of  ideas about healthy snacks instead of just recipe ideas. We are a collection of grazers and love to plan what the next snack will be. We have scribbled down our top ten healthly snacks through the week.

Nutty nuts - There are good for you in nearly every way. Our nut of the moment is the almond. It can feature on your morning cereal or could just be popped into your mouth.

Houmous

Jarvis Cocker ordered two crates of it when he was touring with Pulp. Rock and roll. Whichever way you look at it, it’s the most perfect dip in the world. Made up of cooked chickpeas, with a dash of garlic and, if you choose, tahini, which is a great source of calcium. Try chopping some celery or carrot and enjoy a healthly dunk.

Smoothies

Blended fruit drinks - also known as ‘Smoothies’ - have, in the last few years, become a popular ‘trendy’ lunchtime alternative. Here is a basic recipe:

Eating can also be considered a practice in which you seek balance. Like yoga, eating is a highly personal activity-you learn to adapt your needs to the many popular nutritional systems and diets. Developing a mindful eating practice can provide a ground that truly supports and nurtures your yoga. But in developing this kind of supportive nutritional practice, one of the joys and challenges is understanding that  there is no easy solution for finding the right foods.

For better or worse, within the yoga community there are endless myths asserting what foods help your yoga practice. You’ve probably heard at least some of this yogic eating folklore before: “Feeling stiff? Eat more sweets, have only fruit before you practice. Remember that if you’re practicing in the morning, don’t eat dinner before you go to bed!” To understand the truth that may lie at the heart of these and other food myths which are so prevalent in yoga communities, we could begin by tracing their roots. Many theories stem from yogic scriptures, and others are theories found in Ayurveda, the ancient Indian science of preventative health and healing. To understand the relevancy of these yogic food myths to your diet, it’s essential to examine them in their original context.

Yoga from its earliest inception has been integrally tied with Ayurveda. Central to Ayurveda is the concept of varying body types, each of which thrives on different kinds of foods. Vata types, for example, need grounding foods like oils and grains. Pitta types are supported by cooling foods, such as salads and sweet fruits. Kapha types benefit from heating and invigorating foods, such as hot peppers. A classic premise of Ayurveda is that few people are strictly one type, and most in fact are a blend of at least two types. Each individual must therefore find a personal balance of foods to fit his or her own unique consitution.

Just as certain yoga poses are appropriate for certain people or at particular times, so it is with what you choose to eat. Food should provide energy and clarity. A “good” diet may appear very different from one person to the next, but you will know your diet is working well for you when you feel healthy, sleep well, have strong digestion, and feel your system is supported rather than depleted by your yoga practice.

Do you feel like you create balance through your yoga practice? Which body type do you believe you have?