Healthy Alternatives



Kiana Ng Yoga

Ever making a recipe but get stuck on trying to make a substitution for a healthier alternative?

It happens to me all the time! I thought I would share a few healthy alternatives that you can use instead of the not-so-healthy options… With many substitutions, you may have to increase or decrease the amount put in or balance it out by changing how much liquids go in if you’re substituting a dry ingredient. Make sure you look up the ratio or change in quantity before putting in the recipe. Don’t assume the amount is equivalent!


While there are endless substitutions for white flour, here are my some of my faves! All great, gluten-free options!

  • Coconut Flour
  • Nut Flours (ex. almond)
  • Brown Rice Flour
  • Teff Flour
  • Chickpea Flour


Personally, I usually only use almond or coconut milk as a substitution. I try to avoid soy milk as I find that it is still highly reactive for sensitive bodies!

  • Almond Milk
  • Coconut Milk


Sure, you can use brown sugar instead of white…But really, there’s no difference; one’s dyed and one’s not, making the negative effects all the same. That’s why I prefer the options below!

  • Stevia*
  • Agave Nectar*
  • Applesauce
  • Dates
  • Coconut Sugar
  • Honey**
  • Maple Syrup**

*My top two choices!

**I find that these two options still react to my body, but if you’re a little shaky on trying the other options, then these are still better than white/brown sugar!


With this one, it really depends on what you’re using the butter for/with! If you’re using it for spread, your choices are more diverse with each option being a possibility. If you’re using it for baking, then I would suggest coconut oil.

  • Avocado
  • Coconut Oil
  • Applesauce
  • Nut Butter

With love,



TUTORIAL: Side Plank – Full Expression

Side Plank - Full Expression


Kiana Ng Yoga


The name of this pose is named after one of the great sages; Vasistha. The full pose is with the top leg extended towards the sky as you hold on to the big toe which requires a lot of strength, flexibility & balance, but there are many different variations for this pose that you can read about below!

Alignment Principles

  • Start in down dog
  • Inhale to shift forwards into a half plank
  • Step your right hand 1-2 inches forwards so that it’s slightly in front of your right shoulder
  • Step your right foot up enough so that when you spin the heel out to a 45 degree angle, the foot plants (ground down through the inside edge of your right foot for more stability!)
  • Exhale to open the hips to the left, stepping your left foot in front of your hips (think modified side plank!) and taking your left hand to your left hip
  • Inhale to draw the left knee into your chest as you grab your big toe with your left peace fingers
  • Exhale to extend the leg straight and open the hips more as you draw the foot towards the sky
  • Lift through the hips and open the heart towards the sky, keeping the pelvis moving slightly forwards
  • Keep the lifted foot flexed
  • Take gaze up towards top foot


Prep. Poses:

  • Adho Mukha Svanasana (Down Dog)
  • Plank Pose
  • Prasarita Padottanasana (Wide Legged Forward Fold)
  • Supta Padangusthasana A & B (Supine Extended Hand to Big Toe Pose A & B)


  • Use a strap around the lifted leg
  • Take any side plank variation: top leg in tree, top leg in star, modified with top leg in front of hips, legs stacked

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