Our Yoga Summer is here!

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Summer is here! And we are so grateful to be able to practice outside again. We have enjoyed beautiful energizing sessions in the early morning by the sea already  in small groups and some relaxing Sunset sessions at Xwejni Beach. Also we have done meditations at the Saltpans, enjoying late afternoon sun and a lovely breeze. “Yoga belongs to nature”, is what my teacher always told me, and they sure make a brilliant combination.

Yoga on the roof at Satori Xaghra

The best news this week is that our partner Satori Centre is going to offer yoga again and that means that Monique will offer 4 weekly sessions on the magical Rooftop. Because there is plenty of shade Monique can offer classes there that start a bit later in the morning, for those of you who do not like to get up super early. We added a new Yin Yang class on Mondays, with Sun Salutes and long stretches, and a classic Hatha Yoga class on Saturdays, to start your weekend the best way.


As we have clients in different countries and on Malta, we will continue to offer daily online yoga (Sundays excluded). All livestream classes start at 9:00 now but you can do you daily class 24/7 as all videos are stored on the platform. Right now we have about a 100 full length videos available for you. Perfect to fit your busy schedule and still work on a fit body and a calm mind.

Yoga safaris, events and retreats

As from 1 July next we will offer yoga safaris, events and retreats again. Check the website for options.

One of the best events this year will be International Yoga Day Gozo on the 21st of June. We organize this together with 10 different yoga teachers on the island. If you have time on 21st of June at 7:00 and you like to do your Sun salutes, book your spot now at just 10 EUR. All proceeds go to Citadel Gozo and SPCA. Limited spots available.

Another brilliant one-day retreat I can recommend is Yoga & Freediving. Yoga in the morning with Monique or Nop, lunch and then Freediving with Antje in the afternoon!

Our outdoor schedule by the sea as from 15 June:

These sessions are in small groups in line with government regulations for COVID-19. Bring your own mat or big towel. We keep the required social distance and we greet each other with a “Namaste”! Bring your own hand sanitizer. Booking is essential, at least a day before through 77300231.

  • Mondays: 17:00 – 18:00 Meditation at Satori Rooftop Xaghra*
  • Mondays: 18:15 – 19:30 Yin Yang Yoga at Satori Rooftop Xaghra* – Monique
  • Mondays: 18:30 – 19:30 Sunset Yoga at Xwejni Beach – Nop
  • Tuesdays: 7:00 – 8:00  Yoga by the sea, Qbajjar Bay Batterija or Bocce
  • Wednesdays: 7:00 – 8:00 Yoga by the sea, Qbajjar Bay Batterija or Bocce
  • Wednesdays: 17:00 – 17:45 Intense Breathing and Meditation Saltpans
  • Thursdays: 9:00 – 10:15 Yin Yoga – Satori Rooftop in Xaghra *
  • Thursdays: 18:30 – 19:30 Sunset Yoga at Xwejni Beach
  • Fridays: 7:00 – 8:00 Yoga by the sea at Qbajjar Bay Bocce or Batterija
  • Saturdays: 7:00 – 8:00 Yoga by the sea, Qbajjar Bay Batterija or Bocce
  • Saturdays: 9:30 – 10:30 Hatha Yoga at Satori Roodtop Xaghra*

* a surcharge of 2 euros applies for YRY-members

Outdoor yoga is available at 10 euros a single session.

Current online schedule

You can join 3 new livestream classes  a week, enjoy one of the many video classes and do a class at a time that is most convenient for you! Our online platform is available 24/7 once you have access to it. You will need a Facebook account to join or access our online group classes.

  • Monday: 9:00 – 10:00 Hatha Yoga with Nop
  • Wednesday:  9:00 – 10:15 Yin Yoga with Monique
  • Friday: 9:00 – 10:00 Flow, or Shape, or Fityoga or Meditation

Unlimited online yoga is available at 17,50 euros a month or 5 euros a single session.

We wish you a beautiful summer with a lot of yoga, love and laughter! And of course: stay safe! Namaste, Monique & Nop


Spring update

Spring is here and all of a sudden we have an online yoga school! When I posted something six week ago,  we thought we could still be teaching by the sea. Unfortunately we had to stop all our in-person teaching as from 16 March, like many other businesses. However, people who normally join us for yoga still want to move, meditate and breathe and so we have started to share our Keepfit and Yoga classes online through Facebook. We began with two weekly classes, but right now we offer new classes everyday, except for Sunday. And we save all videos for later use, which means that people who previously couldn’t do yoga with us, can do yoga with us any time. We have members now in Gozo, Malta & several other countries abroad. We are truly grateful we have been able to do this and even more grateful for all the members that “show up” for yoga & fitness everyday. Ironically, I always wanted to support members in their home practice, well, now is the time! If you haven’t tried our online yoga yet, find “Yellow Rock Yoga X-tra” on Facebook. Or contact us to book a private class through Facetime, Skype or Whatsapp.


Normally spring time is the time where we offer yoga retreats with lots of outdoor yoga. Of course all of this has stopped but hopefully next year we will be able to offer yoga on this beautiful island again. Nature is breathtaking this time of year. This is a picture of sunset at Dwejra we took recently. It is  of course exceptionally quiet at the moment on the island, and we enjoy this quietness whenever we walk the dog.


Amazing colours……..


Like most people, we have no idea of what to expect the next few months. At a certain point, measures will be more relaxed and at some point we can enjoy practicing outside again. Until then, we will see you online! Stay safe & stay healthy!

Namaste, Monique & Nop

Yoga & COVID-19 update

With our yoga we want to improve our health and wellbeing. Under the current circumstances, this means we have to adjust a few things in order to keep each other as safe as possible. In this post we discuss a few important things that will come into effect as from 13 March 2020.

Limited spaces and outdoor classes in Xaghra where possible

We keep a distance between students and make sure we are outdoors whenever we can. All formerly indoor classes in Victoria are now transferred to mainly outdoor yoga at Satori Centre Xaghra as from 13 March and are limited to 4 persons. This means that:

  • you will have to book your spot at least 24 hours in advance;
  • it is not always possible to attend any class you like. We will guarantee a minimum of one class per student per week though;
  • wear layers, we are outside a lot or doors are open on two sides;
  • we will not accept any drop-ins until further notice;
  • Shape & Flow on Thursdays will be from 17:00 to 18:00;
  • Fityoga on Monday is put on hold for a while, until we have found a new space indoor or outdoors for that class.

For outdoor classes in Qbajjar: everything remains the same as it was, we keep a bigger distance between the mats though.

Online and personal yoga available

If you prefer to do yoga at home, contact us about personal yoga or online yoga. We will do our utmost to help you with your yoga practice, even if you prefer to temporarily not join groups.

Taking care of safety and hygiene together

Yellow Rock Yoga is always taking care of safety and hygiene and  of course, so are you. However, we have to work together to create the safest yoga space possible. A few things to keep in mind:

  • please wash and or disinfect your hands before class. Bring your own hand sanitizer if possible;
  • we will disinfect every mat after every use, with a stronger disinfectant;
  • bring a towel or your own mat if possible to put on top of our mats;
  • all indoor classes will be without airconditioning and with natural ventilation. This means that you may want to put on an extra layer of clothing;
  • we will avoid hands-on adjustments, and we will keep a distance, avoiding shaking hands or sharing yoga hugs;
  • in case of a cold, coughing or sneezing, please do not come to yoga class or leave the yoga space to keep each other safe.

Please reach out if you have any questions or doubts about taking part in one of our yoga classes. We rely on it that with a bit of extra care from our part and your part, we can keep enjoying our yoga practice together.

Namaste, Monique & Nop

yellow rock yoga wall



Yoga news for 2020!

Happy new year everyone, here in Gozo, Malta and abroad! May this be a year full of health & happiness for you. A year of love and joy. A year of creative energy, friendship and love. A year of abundance!

For us  this is the third year of Yellow Rock Yoga and again this year we will aim to make you feel your best, body, mind and soul. Through yoga, meditation, workshops, retreats and you name it, we are here for you in Gozo. And also if you cannot make it to our classes in Gozo, no worries, we offer online yoga classes as well. If you have Facetime or Skype, it is possible to do yoga and meditation together. Some of our Dutch clients have been doing this ever since we left Holland in 2018!


What’s new in 2020?

We encourage everyone to do a bit of yoga at home too. It can be helpful to have a private routine developed especially for you every few months. That is why we give a 20% discount on our single private sessions to every person with a valid Yellow Rock Yoga card. This discount also applies to our Outdoor & Meditation safaris! So if you have a valid Yellow Rock Yoga card, not only can you enjoy yoga and meditation sessions with a discount (35 euros for 5 sessions instead of 10 euros per session) but you have access to private sessions or safaris  at a lower price too! This discount also applies for members with a monthly unlimited card of course!

New winter schedule & new lessons

We have a new winter schedule with two new classes. The first new class is a Shape and Flow class by Monique on Thursdays at 17:45. We use yoga poses to shape and tone the body and flowing yoga poses as a moving meditation. It is a bit of a work-out and it is calming the mind too. This is a class with relaxing music in the background, and yes, you can still send your requests for your favorite music to Monique every week!

Another new class is a 75-minute Yin Yang class with Nop every Saturday at 9:00 in Qbajjar Bay. Yin poses are slow, passive and relaxing, Yang poses are more active and dynamic. The focus is on the restorative  Yin part, but the Yang poses will keep you warm and balanced. Read more about the benefits of Yin Yoga in earlier blogs. Find the full schedule on Schedule & rates

Custom retreats in 2020

In 2020 we will offer more custom retreats. One interesting package is our new Safari Package. You arrange your own accommodation and food, we will provide the program. In a typical Yoga Safari Package, valid for a maximum of two weeks you could find:

  • 3 x outdoor Yoga & Meditation safaris on the most beautiful spots on the island
  • Unlimited access to all of our group classes for a maximum of two weeks
  • 1 x chakra workshop
  • 1 x reiki session or mantra workshop
  • 1 x silent hiking with meditation
  • Coffee, tea and fruits included as well as one healthy lunch on one of the safari days

This package is available at just 325 euros. Create your own retreat this way or combine our One day retreats Gozo any way you like!  Of course our regular Yoga retreats by the sea will be also available as well in 2020.

We wish you a brilliant 2020!

Namaste, Monique & Nop

December is almost here! What’s new?

It is almost December again! We can’t believe how fast this year has gone by. December is a beautiful time to turn inward more to reflect and at the same time it is a beautiful time to connect to others. A time to give and a time to share. A time for gratitude and a time to relax. We are going to do all of those things the next few weeks! So what’s new in December?


  • Meditation classes

As some of you know Monique went to Amsterdam to do an advanced meditation course. She has come back with lots of new techniques to share. Meditation is a quiet practice that can be done by anyone with lots of science-based health benefits such as:

  1. stress reduction
  2. better sleep
  3. anxiety control
  4. better blood pressure
  5. better memory and attention span
  6. getting rid of addictions
  7. pain management
  8. general wellbeing and emotional balance

Reasons enough to include two meditation classes into our weekly schedule. One on Mondays at Satori Centre Xaghra from 17:30 tot 18:30 starting the 9th of December. The other one on Tuesdays at 9:15 in Qbajjar Bay.

If you like meditation but you like to stretch out as well, try our Yin Yoga classes on Monday, Thursday and Sunday. Yin yoga has all the benefits of a meditation class as well.

  • New Certified Yin Yoga teacher!

Talking about Yin Yoga….Nop has just completed his Yin Yoga Teacher Training! Congrats to Nop and this means that you can now book your private Yin Yoga sessions with Nop and  of course you will find him guiding group Yin Yoga sessions more often!

  • Extra outdoor yoga class on Thursdays 

We have added an extra outdoor yoga class on Thursday mornings at 8:00. Nop will be teaching this class. The focus is to work on a fit body, optimal health, extra energy and on a relaxed mind. This means that we offer outdoor sessions 6 days a week now. If you haven’t tried our outdoor yoga sessions yet, this winter is an excellent moment to get a bit stronger, more flexible and healthier, while enjoying fresh air and beautiful Qbajjar Bay.

  • Personal outdoor fitness training

As most people like their outdoor fitness training to be personal, as from December Nop will be offering his outdoor fitness training only on an individual basis. Should you want to train with a friend or partner, this is still possible. Contact Nop to discuss possibilities.

  • Free and donation based sessions in December

December is the month of giving from the heart, the month of sharing. That is why we are happy to organize two free or donation-bases activities in December:

  1. Gentle Yoga & Meditation session on Sunday 1 December at Victoria Sportscomplex from 15:30 to 17:00. We do this together with Lina Vuk. Any donations will go to Gozo SPCA.
  2. Yoga & AUM-chanting sessions on 21st December from 15:00 to 17:00 in Victoria. This event will be organised together with Antje Lewerenz and several other yoga teachers on the island. Follow us on Facebook to learn more. Again, any donations wil go to Gozo SPCA.

You and your friends and/or family are most welcome!

  • Holiday schedule

We will continu our yoga classes during the holidays, however, between 23 and 29 December there will be a limited amount of classes, mainly indoors. Follow Yellow Rock Yoga Gozo on Facebook, to learn more.

We wish you a beautiful December month, with lots of love and laughter, for you and your loved ones!

Namaste, Monique & Nop







October is coming! Check the new schedule!

We cannot believe it is almost October. The weather is still beautiful, 27 degrees Celcius, and the temperature of the sea is amazing, about the same. If still feels like summer, but the summer holidays are over, schools have started again last week and high season is over for sure. For outdoor yoga October is a gorgeous time, as the temperatures are dropping a bit, but the sun is still there and your after-yoga swim is very, very rewarding! So we will keep our outdoor classes going in October like last year, but as we are moving with the sun, we will change the times a bit. See the October schedule below!


What’s new in October?

  • We will leave the Rooftop of Calypso Hotel and do the Saturday morning Yoga by the Sea session in the Qbajjar Bay Bocce, because it is more favorable with the wind. We have had a great time on the Rooftop of Calypso Hotel thought, so thank you management and staff of Calypso Hotel, and we certainly hope to be back next year!
  • Our Tuesday, Friday and Saturday morning sessions will start at 8 a.m. instead of 7 am.
  • The Saturday outdoor class will last 75 minutes instead of 90 minutes.
  • Our Wednesday morning session will start at 9 a.m. instead of 7 a.m.
  • Monique will be gone for a week to further her studies in meditation. Nop and Lina will cover all Monique’s classes that week.
  • Nop’s Getfit classes will start at 8 am instead of at 7 a.m. and will be on Thursdays and Sundays instead of on Mondays. This will give more people a chance to do outdoor fitness during the weekend.

Please check the full schedule below and if you have a request for yoga or fitness on other times, please contact us about the possibility of private classes. It is more affordable than you might think, especially if you share a class with your partner, family members or friends. For more information, check the schedules & rates page.

October schedule for yoga

  • Mondays: 10:00 – 11:15 Yin Yoga at Gozo Sports Complex Victoria
  • Mondays: 18:30 – 19:30 Hatha Yoga at Gozo Sports Complex Victoria
  • Tuesdays: 8:00 – 9:00  Fityoga by the sea, Qbajjar Bay Bocce
  • Wednesdays: 9:00 – 10:00 Hatha Yoga by the sea, Qbajjar Bay Bocce
  • Thursdays: 9:00 – 10:15 Yin Yoga – Satori Centre in Xaghra *
  • Thursdays: 17:45 – 18:45 Hatha Yoga at Gozo Sports Complex Victoria
  • Fridays: 8:00 – 9:00 Hatha Yoga by the sea at Qbajjar Bay Bocce
  • Saturdays: 8:00 – 9:15 Fityoga by the sea, Qbajjar Bay Bocce
  • Saturdays: 12:00 – 13:00 Hatha Yoga at Gozo Sports Complex in Victoria
  • Sundays: 8:00 – 9:15 Yin Yoga by the Sea – Qbajjar Bay Bocce

October schedule for outdoor fitness

  • Thursdays: 8:00 – 9:00 GetFit with Nop, Qbajjar Batterija
  • Sunday: 8:00 – 9:00 GetFit with Nop, Qbajjar Batterija

We love to see you in one of our sessions!

Namaste, Monique & Nop








Summer Yoga in Gozo!

Summer is finally here! To celebrate the summer and to make you feel your best, body mind and soul, we have added some extra classes. All classes will be guided by Monique, Nop or Lina, and you could find Antje on the mat as well some times! So whether you want to come to our beach and outdoor classes in Masalforn, Qbajjar, Xlendi and Xaghra, or you want to come to our comfy air-conditioned indoor classes in Victoria: we are here for you!

Summer schedule for yoga as from 22 June to 7 September 2019

  • Mondays: 10:00 – 11:15 Yin Yoga at Gozo Sports Complex Victoria – Monique
  • Mondays: 18:30 – 19:30 Hatha Yoga at Gozo Sports Complex Victoria – Nop
  • Tuesdays: 7:00 – 8:00  Fityoga by the sea, Qbajjar Batterija – Nop
  • Tuesdays: 18:30 – 19:30 Hatha Yoga at Xwejni Beach – Monique
  • Wednesdays: 7:00 – 8:00 Fityoga at Xwejni Beach – Nop
  • Wednesdays: 18:30 – 19:30 Sunset Yoga by the Sea in Xlendi – Lina
  • Thursdays: 9:00 – 10:15 Yin Yoga – Satori Centre in Xaghra – Monique
  • Thursdays: 17:45 – 18:45 Yoga for Beginners at Gozo Sports Complex Victoria – Monique
  • Thursdays: 18:30 – 19:30 Sunset Yoga at Xwejni Beach – Nop
  • Fridays: 7:00 – 8:00 Hatha Yoga by the sea at Qbajjar Batterija – Monique
  • Saturdays: 7:00 – 8:00 Rooftop Yoga at Calypso Hotel Masalforn
  • Saturdays: 7:00 – 8:30 Fityoga by the sea, Qbajjar Batterija – Nop
  • Saturdays: 12:00 – 13:00 Hatha Yoga at Gozo Sports Complex in Victoria – Monique
  • Sundays: 8:00 – 9:15 Yin on the Rocks – Salt pans behind Qbajjar Batterija – Monique

Summer schedule for outdoor fitness

  • Thursdays: 7:00 – 8:00 GetFit with Nop, Qbajjar Bay
  • Mondays: 7:00 – 8:00 GetFit with Nop, Qbajjar Bay


Have a great summer!

Yin yoga Gozo: stay a little bit longer….


…..stay a little bit longer in your yoga pose every now and then! It is something I am experimenting with, as I have just finished a teaching training course in Yin Yoga. Over the past few months I have done a lot of private yin yoga classes here in Gozo, outdoors and indoors and a weekly group class in Victoria. As I am about to start a second group class at Satori centre in Xaghra, it is probably a good idea to share a bit more about yin yoga and why it has become so immensely popular world wide.

Yin yoga: what is the fuss about?

Yin Yoga is a kind of yoga derived from Hatha Yoga. It is a slow paced, passive kind of yoga to calm the body and the mind. It is a wonderful way to counter balance the yang, over-active way we sometimes live our lives, at least, I tend to. But of course all yoga styles counter-balance our busy lives, so how is Yin Yoga different from Hatha Yoga or Vinyasa? It was certainly I question I had when I started my training. Especially as Yin Yoga is becoming so popular around the globe, I was wondering why.

What is it?

Yin Yoga consists of Hatha Yoga poses. The difference is that poses are held longer than in a typical Hatha Yoga class. In a Hatha class you will hold a poses for 5 to 10 breaths or for 30 seconds up to a minute. In Yin Yoga you will hold the pose for 3 to 5 minutes. Why is that?

Getting younger with Yin Yoga?

Long holds of poses stimulate the production of hyaluronic acid (HA). HA attracts water and ions. Our connective tissues and our joints function better when lubricated. It is like rejuvenating your body by providing extra moisture. This is why you will find hyaluronic acid in face cream as well, it helps to reduce wrinkles by providing moisture. excellent to get this for free with your yoga practice.

Another benefit of hyaluronic acid is that it speeds up wound healing. It regulates inflammation and has anti-bacterial properties.

Benefits of Yin Yoga

Yin Yoga relieves joint pain and preserves bone strength. This is because Yin Yoga targets the connective tissue rather than the muscles. In Vinyasa Yoga and active forms of Hatha Yoga we actively use our muscles. In Yin Yoga we just sink into a pose with as little as muscle strength as possible. That why it feels much more relaxing than an active form of yoga. You won’t get tired as much and your stretches are becoming deeper and deeper because you are stretching passively instead of actively. After a long day of work it is easier to do 30 minutes of passive stretching than a more challenging vinyasa work-out. of course this will vary from person to person.

Benefits of Yin Yoga are:

  • improvement of joint mobility
  • stress reduction
  • anxiety reduction
  • improved circulation
  • release of fascia
  • improvement of well-being in general

Woman practicing yoga, doing Seated forward bend, paschimottanas

How does it help my well-being?

Many practitioners of Yin Yoga report that they experience significant stress reduction and a general feeling of well-being. How is that possible? I thought about it and from my own experience I would say that Yin Yoga helps me to be still in a pose for a longer time. It allows me to connect with my inner-self and to observe what comes up in my mind. Emotions and thoughts come up to the surface which helps to release them. And to release whatever you’ve suppressed inside of you, will increase your energy levels and help to restore your balance.

I encourage people to try some Yin Yoga at home, just to destress and release. Just lock yourself into a room, tell the family to leave you alone and roll out your mat. You will feel more relaxed even after a short session.

Boring or meditative?!

Some of my clients find Yin Yoga quite boring though, because of the long holds. But funny enough, they do it anyway, because they feel so much better afterwards. Every pose is like a mini-meditation, time to explore and to rest. As a teacher I like to combine the Yin and the Yang. More and more I incorporate a few yin poses in my hatha classes and in my Yin classes I will encourage people to do Yang activities as well during the week. This doesn’t have to be yoga. It can be swimming, our running, our hiking or anything active really. Life is about balance and we need to work on strength, cardio and flexibility to keep our bodies in the best possible shape. But as our daily lives are becoming more Yang and active, a bit of Yin is a nice way to increase our feeling of balance and well-being. And that helps us to enjoy life, feel our best and being able to do what we want to do in life, for ourselves and the people around us.

If you want to try it, there is a weekly Yin class at 9:15 every Monday at the Sportscomplex in Victoria. Also: as from the 9th of May their will be a 75-minute group class at Satori Centre in Xaghra. For more information, check my FB-page for Yellow Rock Yoga or the FB-page of Satori Gozo. You are most welcome!


Talking about food…my new year’s resolutions & g-bombs

I have wanted to write about food for a while now, but the right words didn’t come to me. My diet and your diet are very personal. What is good for one, doesn’t necessarily have to be good for another. However, like most of us I try to be the best version of myself I can be. That means thinking about my lifestyle as well. And nutrition is an important part of our lifestyle. There is a lot of evidence that one’s diet, next to our genes, has a great influence on how old we will be and on the quality of our life.

Moreover, there is a lot of research on what kind of foods have the biggest influence on our health. I have been reading and studying a lot about nutrition for years, but applying what I know to daily life is something else, I can admit! I guess that goes for many of us. So one of my new year’s resolutions is exactly that, applying what I know, and making sure I make healthy choices in my diet. So what am I committed to right now?



Several years ago I was introduced to the work of Joel Fuhrman, an American doctor and former athlete who writes a lot about health and food. He has developed his a  so called “nutritarian” diet, based on worldwide research in nutrition and he did his own clinical trials. I’ll spare you the details, but the basics of his diet are very simple:

  • eat Greens every day
  • eat Beans every day
  • eat Onions every day
  • eat Mushrooms every day
  • eat Berries every day
  • eat Seeds every day

His philosophy is that one should get as many nutrients as possible in a meal with the lowest possible calories. The focus is on what you eat and not so much about what to avoid, although salt, oil, sugar and alcohol are to be avoided.  It is mainly a vegan lifestyle, although a tiny bit of meat, fish or cheese for flavouring are allowed but not recommended. Dr. Fuhrman provides strong evidence that animal food in whatever way promotes cancer and heart disease. Things to stay away from.

So how does this work for me? My typical daily meals look like this:

  • Breakfast: smoothie with fruits and green vegetables, or oats with fruit or fruit salade with oats, seeds  and nuts and soy milk
  • Lunch: big salad with warm vegetables on top of green leafy salads, with tomatoes and cucumber. Most of the time I have beans or legumes with my salad as well.
  • Dinner: wholewheat pasta, brown rice or other grains with vegetables, sometimes with tofu, tempe or soy.

Easy, right? But there are several things that I find more complicated.

I notice that it is sometimes difficult to eat the berries and the seeds every day. Especially flax seed is recommended for the omega-3 in it. But I am not such a flax seed fan and I tend to skip it and replace it by less favourable sun flower seeds or something like that.

Also, I find it a challenge not to snack. The nutritarian diet consists of 2 or 3 meals a day, so there is no room for rice cakes with peanut butter, the occasional handful of nuts or other snacks I enjoy. Another problem is that you have to prepare ahead with this lifestyle. If you are at home, of course you can cook what you want, but in the average restaurant it can be harder to find a meal that fits the above criteria.

What I like about this lifestyle is that it really  boosts my energy levels if I get all my GBOMBS in a day and that it is a flexible way of eating. Also, if I don’t snack in between meals I am sure to lose several pounds in the process as well. Something to work on, I will let you know how that goes in later updates!

If you like to read more about the Nutritarian lifestyle or about Dr. Fuhrman’s research, I can recommend his books “Eat to Live” and “Super Immunity”. To be continued & namaste!