Morning Health

Healthy, Wealthy & Wise

You are here: Home / Archives for Health / Energy/Fight Fatigue

Holistic Nutritionist Release Guide to Healthy Eating

By Leave a Comment

A Palm-Beach based holistic nutritionist has released a cookbook containing several recipes as well as advice to becoming a healthier and happier you. “The Farmer’s Daughter’s Guide to Nutritious and Delicious Eating,” by author Rosanne C. Martino, is a realistic approach to cooking and eating good food.

‘Delicious Eating’ consists 15 chapters including several recipes, knowledge from the author’s professional background, as well as tips and tricks revolving around several different foods. From spices and herbs to oils and fats, vegetables and fruits to vitamins and superfoods, Martino offers wisdom about various food groups stemming from her years of experience as a nutritionist.

Martino, who has always been interested in holding herself in a holistic manner, became inspired to write this book after a friend became ill. After thinking about how she could help him regarding his dietary habits, she incorporated her background in holistic nutrition and began writing her meals down as recipes.

“I want to be able to share my knowledge and information about what I have learned and experience regarding growing, harvesting and preparing food,” Martino said. “I’d also like to inform people of the lifestyles of healthy choices related to nutrition.”

“This book was very easy to read and understand,” a reviewer wrote about the book. “The author does not talk down to you – it’s like an old friend sharing recipes and health tips with you. Great photos and very informational.”

A unique approach to the modern cookbook, “The Farmer’s Daughter’s Guide to Nutritious and Delicious Eating” will peak readers’ interests with its subtle yet fun approach to the process of cooking food.

Why You Should Run to Stay Young

By Leave a Comment

Running may reverse aging in certain ways while walking does not, a noteworthy new study of active older people finds. The findings raise interesting questions about whether most of us need to pick up the pace of our workouts in order to gain the greatest benefit.

Walking is excellent exercise. No one disputes that idea. Older people who walk typically have a lower incidence of obesity, arthritis, heart disease and diabetes, and longer lifespans than people who are sedentary. For many years, in fact, physicians and scientists have used how far and fast someone can walk as a marker of health as people age.

But researchers and older people themselves also have noted that walking ability tends to decline with age. Older people whose primary exercise is walking often start walking more slowly and with greater difficulty as the years pass, fatiguing more easily.

Many of us probably would assume that this physical slowing is inevitable. And in past studies of aging walkers, physiologists have found that, almost invariably, their walking economy declines over time. That is, they begin using more energy with each step, which makes moving harder and more tiring.

But researchers at the University of Colorado in Boulder and Humboldt State University in Arcata, Calif., began to wonder whether this slow decay of older people’s physical ease really is inexorable or if it might be slowed or reversed by other types of exercise and, in particular, by running.

Happily, Boulder has an unusually large population of highly active older people, so the scientists did not lack for potential research subjects. Putting the word out at gyms and among running and walking groups, they soon recruited 30 men and women in their mid- to late-60s or early 70s.

Fifteen of these volunteers walked at least three times a week for 30 minutes or more. The other 15 ran at least three times a week, again for 30 minutes or more. The runners’ pace varied, but most moved at a gentle jogging speed.

The scientists gathered all of the volunteers at the University of Colorado’s Locomotion Laboratory and had each runner and walker complete three brief sessions of walking at three different, steadily increasing speeds on specially equipped treadmills. The treadmills were designed to measure how the volunteers’ feet hit the ground, in order to assess their biomechanics.

The volunteers also wore masks that measured their oxygen intake, data that the researchers used to determine their basic walking economy.

As it turned out, the runners were better, more efficient walkers than the walkers. They required less energy to move at the same pace as the volunteers who only walked regularly.

In fact, when the researchers compared their older runners’ walking efficiency to that of young people, which had been measured in earlier experiments at the same lab, they found that 70-year-old runners had about the same walking efficiency as your typical sedentary college student. Old runners, it appeared, could walk with the pep of young people.

Older walkers, on the other hand, had about the same walking economy as people of the same age who were sedentary. In effect, walking did not prevent people from losing their ability to walk with ease.

More surprising to the researchers, the biomechanics of the runners and the walkers during walking were almost identical. Runners did not walk differently than regular walkers, in terms of how many steps they took or the length of their strides or other measures of the mechanics of their walking.

But something was different.

The researchers speculate that this difference resides deep within their volunteers’ muscle cells. Intense or prolonged aerobic exercise, such as running, is known to increase the number of mitochondria within muscle cells, said Justus Ortega, now an associate professor of kinesiology at Humboldt University, who led the study. Mitochondria help to provide energy for these cells. So more mitochondria allow people to move for longer periods of time with less effort, he said.

Runners also may have better coordination between their muscles than walkers do, Dr. Ortega said, meaning that fewer muscles need to contract during movement, resulting in less energy being used.

But whatever the reason, running definitely mitigated the otherwise substantial decline in walking economy that seems to occur with age, he said, a result that has implications beyond the physiology lab. If moving feels easier, he said, people tend to do more of it, improving their health and enhancing their lives in the process.

The good news for people who don’t currently run is that you may be able to start at any age and still benefit, Dr. Ortega said. “Quite a few of our volunteers hadn’t take up running until they were in their 60s,” he said.

And running itself may not even be needed. Any physically taxing activity likely would make you a more efficient physical machine, Dr. Ortega said. So maybe consider speeding up for a minute or so during your next walk, until your heart pounds and you pant a bit; ease off; then again pick up the pace. You will shave time from your walk and potentially decades from your body’s biological age.

Source: well.blogs.nytimes.com

12 Reasons To Start Lifting Weights Now

By Leave a Comment

Maybe you’re convinced you shouldn’t lift weights because you prefer not looking like The Hulk. Maybe you figure you just wouldn’t like it, since you’re not one of those CrossFit types.

We hate to be confrontational about it, but frankly, you’re wrong. Despite a prevalent allegiance to cardio machines for things like weight loss and overall health, strength training not only builds muscle but can prevent disease, improve mood and — really! — help you lose weight.

Here are 12 smart reasons to include a little work with the weights into your fitness repertoire.

1. You’ll live longer.

While most forms of regular exercise can add years to your life, strength training in particular has big benefits. As we get older, the more muscle mass we have, the less likely we are to die prematurely, according to 2014 research from UCLA. “In other words, the greater your muscle mass, the lower your risk of death,” study co-author Arun Karlamangla, M.D., said in a statement. “Thus, rather than worrying about weight or body mass index, we should be trying to maximize and maintain muscle mass.” And what better way to maximize those muscles than by pumping iron?

2. For better sleep.

Regular exercisers — especially those who truly push themselves — report the best sleep, and weightlifting is no exception. In a small 2012 study in older men, researchers found that resistance training reduced the number of times the study participants woke up during the night, as compared to a control group who performed no exercise.

3. Your progress is so noticeable.

There’s nothing that feels quite as rewarding as setting a goal and crushing it. If you’re new to strength work, you’ll find that a weight you once thought was impossible to lift starts to feel easy sooner than you might imagine. And then, you’ll feel like a boss.

4. To protect your bones.

Weight-bearing exercise and particularly strength training is thought to increase bone density, reducing the risk of fractures and breaks among older adults.

5. To boost your balance.

Of course, one major cause of bone breaks as we age is falling. Some of weightlifting’s benefit in protecting against osteoporosis may be improved strength and balance, resulting in fewer falls. Indeed, research suggests that various resistance routines can reduce an older person’s rate of falling by around 30 percent.

6. It can make you happier.

Like many forms of physical activity, a little lifting can work wonders for your mental health. Strength training has been linked to reduced anxiety and depression symptoms as well as improved self-esteem, and it may even give your brainpower a boost.

7. To look better in your skinny jeans.

Now, we don’t suggest you lift weights (or do any exercise, for that matter) solely for appearance — there are just so many other benefits! — but when it comes to slimming down, endless hours on the elliptical may not be getting you any closer to the results you desperately seek. In fact, building muscle may help you lose fat more effectively than simply doing cardio. “If you’re looking to lose fat, go with strength training,” trainer Nick Tumminello, author of Strength Training for Fat Loss told Business Insider. “Watch your diet to reveal your shape, and strength train to improve that shape.”

8. To burn more calories.

Simply having more muscle on your frame helps your body burn up extra calories — even when you’re sitting completely still.

9. You can do it in under 30 minutes.

Adding strength work to your regular exercise routine doesn’t have to eat up the tiny bit of free time you had left in the day. In fact, lifting is one area where more is not always better — around 30 to 60 minutes a week, total, is plenty, according to Runner’s Times.

10. And you don’t even have to go to the gym.

We’re using the term “lifting weights,” but the world of strength and resistance training includes a whole host of options outside of what you’d find at the gym. You can “lift weights” with cans and jars you find in your kitchen. You can “lift weights” using only your body. You can buy a pair of five-pound dumbbells and lift along with a DVD in the comfort of your own living room, where the only person checking you out in the mirror is you. In fact, if you’re new to strength training, many moves are safer if performed with just your bodyweight until you can get the hang of perfect form. Plus, many of those machines at the gym aren’t adjustable enough for the wide range of bodies that use them.

11. To run faster (really!)

Or swim longer or bike harder or get better at just about any other athletic endeavor you fancy. Why? Because you’ll be cultivating stronger, more powerful muscles to then put to good use. Also, strength training can help prevent injuries in other athletic pursuits, by helping correct muscle imbalances that in turn throw your form — even just while sitting or standing — out of whack.

12. To help your heart.

Despite the name, cardio isn’t the only form of exercise with cardiovascular benefits. A resistance training routine has been shown to lower blood pressure, in some casesas effectively as taking medication. The American Heart Association recommends adults aim for at least two strength training sessions a week.

Source: huffingtonpost.com

 

Get Rid of Constipation FOR GOOD

By Leave a Comment

Constipation refers to the condition where bowel movements are irregular and the process of passing stools can be painful. Most people suffer from constipation at some point of time but some may complain of more frequent bouts than others. For most people constipation is a discomfort that’s best not discussed as it is in most cases temporary and for most people it’s an awkward subject. If the problem is severe or frequent and causes you a great deal of discomfort however it is important that you discuss it with your health care provider. In most cases dietary and lifestyle modifications alone suffice and there is no real need for medical treatment.

Our perceptions of constipation can also vary as this depends on what one views as regular bowel movements. While some individuals need to pass a stool at least twice or thrice a day, for some others regular bowel movements may simply include passing a stool once in two or three days. In most cases however an individual is said to suffer from constipation if there is straining to pass stools most of the time, if stools are hard most of the time, if the bowels are not completely evacuated a lot of the time and if bowel movements occur just once or twice a week.

Constipation Picture

For chronic cases, where the problem of constipation frequently recurs or is long lasting, a more aggressive form of treatment may be necessary. Infants, children and adults can all suffer from constipation due to a variety of reasons.

Symptoms of Constipation

Other symptoms of constipation may include:

  • Irregular or less frequent bowel movements or anything less than thrice a week (severe constipation refers to only one or less bowel movements per week)
  • Sudden change in regularity
  • Harder stools that are more difficult to pass
  • A bloated feeling in the lower abdomen
  • Straining while passing stools
  • Coated tongue
  • Bad breath
  • Depression and anxiety
  • Headaches
  • Insomnia
  • Loss of appetite
  • Dark circles under the eyes
  • Mouth ulcers
  • Dizziness
  • Nausea
  • Feeling of fullness in the abdomen
  • Gas and bloating
  • Varicose veins
  • Heartburn
  • Children who suffer from constipation may be easily fatigued and have no appetite
  • Infants tend to be uneasy and fussy and suffer from gas and bloating

Causes of Constipation

Constipation occurs because of the slow passage of digesting food through the intestines. While this could occur in any part of the intestine in almost all cases this occurs in the colon. In almost all cases the main cause of constipation is a poor diet or dehydration, but it may also be caused due to certain medications. In some cases, constipation may also be a symptom of an underlying medical condition such as IBS or Irritable Bowel Syndrome.

The main causes of constipation include:

  • A low-fiber diet
  • Inadequate or poor intake of fluids
  • Lack of regular exercise and a sedentary lifestyle
  • Changes to lifestyle and daily routine, including meal timings or the timings for your bowel movements
  • Delaying having a bowel movement even after the urge occurs (this is usually common among children especially toddlers who aren’t ready to be toilet trained)
  • Discomfort such as inadequate privacy whilst using the toilet
  • Abuse of laxatives
  • Stress
  • Depression
  • Aging
  • Obesity or overweight
  • Metabolic disorders
  • Medications such as certain anticonvulsants, antacids, antidepressants and antihistamines
  • Travel and changes of schedule
  • Pregnancy
  • Hormonal imbalance
  • Medical conditions such as cystic fibrosis or hyperthyroidism
  • Diseases of the bowel such as IBS
  • Abnormalities of the pelvic floor
  • Colon cancer (though this is rare)
  • Psychological problems such as trauma or shock resulting from violence, sexual abuse or personal loss

Remedies for Constipation

If the problem of constipation is acute or chronic, it is best to consult with your doctor to determine the underlying cause. You may need to undergo a series of blood tests, stool tests and abdominal x-rays to rule out various factors that may be causing the constipation. In severe cases, a barium enema or a colonoscopy may be required as well.

Mild cases of constipation can be treated with over-the-counter stool softeners and laxatives. However, these drugs should not be used for long periods of time or to treat chronic cases of constipation. To tackle severe constipation you need a combination of dietary and lifestyle changes to really make an impact on your bowel movements. If you prefer herbal or natural remedies for constipation, make sure you check with your doctor before trying anything new. Also keep in mind, an overuse of herbal supplements can reduce their efficacy in the long run.

Some laxatives may interact with certain medications so always check with your doctor if you are already on medications for any other health condition. For milder cases of constipation bulk forming laxatives that contain fiber are recommended. These soften the stool and make it easier to pass. Fiber supplements such as Metamucil can help, but make sure you drink enough water when taking such supplements or it could worsen the situation. The other types of laxatives are stimulant laxatives. These cause the muscles of the intestine to contract and encourage a bowel movement. However, these types of laxatives are not suitable for long-term use and can result in an electrolyte imbalance in the body and dehydration. If the constipation has been caused by an illness or as a side effect of surgery, stool softeners are usually prescribed to help make the bowel movement less painful. Saline or mineral oil enemas are more aggressive cures for constipation and should not be used on a regular basis. Home remedies for constipation in toddlers and children generally involve the use of suppositories. Glycerin suppositories are inserted into the rectum and soften stools and make them easier to pass.

You can also provide constipation relief with a number of simple natural cures or home remedies. Popular constipation remedies for adults include:

  • Herbs such as flaxseed, fenugreek or barley work as bulk forming laxatives and are excellent chronic constipation cures. They contain soluble fiber that helps soften stools and reduces discomfort during bowel movements. Studies have supported some of these claims and defatted flaxseed meal was found to help in the treatment of constipation.
  • Senna is another herb that functions as a natural stimulant laxative. It causes the walls of the intestines to contract and encourages a bowel movement. Senna should not be used for long periods of time and as with any herbal treatment should be taken under the supervision of a trained specialist.
  • Aloe vera juice is a popular home treatment for constipation. Dilute aloe vera juice in water and drink first thing in the morning and last thing at night for regular bowel movements. Some people may experience cramping or diarrhea with aloe vera juice so proceed with caution.
  • Pears and pear juice if consumed at breakfast and dinner time can help relieve constipation symptoms. If the constipation is severe, a fruit only diet for a few days will go a long ways towards clearing up the condition.
  • Guava eaten raw with the seeds provides enough roughage to relieve constipation and soften stools naturally. For the best results eat one or two whole guavas every day.
  • Grapes contain organic acid and cellulose that makes them a natural laxative. Grape juice can help tone the internal muscles of the stomach and prevent chronic constipation. If fresh grapes are unavailable, raisins soaked overnight in water are the next best alternative.
  • Oranges stimulate the bowels and encourage regular bowel movements. Oranges also help prevent the accumulation of waste matter in the colon and reduces the chances of constipation.
  • Dried or fresh figs, prunes and prune juice and fresh papaya are other fruits that are used to treat constipation.
  • Raw spinach helps cleanse the digestive tract and cures constipation. Drink raw spinach juice mixed with water twice a day for the most effective treatment.
  • You could also drink a glass of hot water with half a teaspoon of salt and the juice of half a lime added to it. Do this as soon as you wake up before consuming any other food or beverages. This is believed to help regularize bowel movements.

Diet for Constipation

An ideal diet to cure constipation and prevent its recurrence is one that is high in fresh fruits and vegetable, especially those with high fiber content. Dried fruits, whole grains, cereals, and vegetables are the best ways to get fiber into your diet. For the best results, you must increase your intake of water as well. Keep hydrated at all times to prevent the hardening of stools and encourage regularity. For some people, suddenly adding high amounts of fiber into their diet may cause gas and bloating. If this is the case, try introducing small amounts of fiber at a time until the digestive system gets used to it.

Suggestions for Constipation

The best way to treat constipation is to try and prevent it. To avoid constipation you must:

  • Include lots of fiber into your diet
  • Drink plenty of water daily but avoid too much caffeine and alcohol
  • Start a regular exercise routine
  • Do not delay a bowel movements if the urge occurs
  • Chew food slowly and well when eating
  • Do not eat on the go or at irregular times
  • Avoid foods that are high in fats and refined sugar
  • Avoid over processed and junk food
  • If you are pregnant and suffer from constipation stay away from laxatives and over-the-counter medications as these can cause premature contractions. Opt for natural remedies and dietary changes to prevent constipation instead.
  • Yoga can help regularize bowel movements. Certain yoga poses and asanas stimulate the digestive tract and encourage bowel movements. Deep breathing exercises and meditation also help relieve stress and anxiety that may be causing the constipation.

Oregano And Rosemary Can Lower Blood Sugar Plus More Major Benefits!

By Leave a Comment

Diabetes, which currently affects more than 8 percent of the American population, is increasing at an unprecedented rate. According to the Centers for Disease Control, the incidence of this disease skyrocketed over the last three decades, rising 176 percent in the years 1980 through 2011.

Now, more than ever, a need for safe and effective treatment exists, and researchers are saying that a pair of fragrant, flavorful Mediterranean herbs may hold the key.

In a study conducted by researchers from the American Chemical Society and published in Journal of Agricultural and Food Chemistry, rosemary and oregano were found to inhibit an enzyme, dipeptidyl peptidase IV, that promotes the secretion of insulin. Protein tyrosine phosphatase – which plays a role in insulin signaling – has led researchers to conclude that the herbs could be useful in preventing and treating diabetes.

Lead author and researcher Elvira Gonzalez de Mejia noted that although some cases of diabetes can be controlled through diet and exercise, many patients lack the discipline to follow a successful regimen. In addition, anti-diabetic drugs can be costly, as well as featuring negative side effects. On the other hand, herbs offer a safe, natural and cost-effective method of lowering blood glucose.

What are the beneficial properties of rosemary and oregano?

If you don’t have access to fresh rosemary and oregano, no worries – although, of course, it is always preferable to use fresh, organic herbs whenever possible, the dried “supermarket” version is just as effective when it comes tolowering blood sugar.

HBP-00348-1

Photo:www.iherb.com

The researchers tested the effects of both greenhouse-grown and commercial dried extracts. Not surprisingly, they found that the greenhouse version of the herbs had higher levels of beneficial polyphenols and flavonoids. However, the commercial dried extracts functioned just as well to lower blood sugar.

Of the different varieties of greenhouse and commercial herbs tested by the researchers, commercial Greek oregano – scientifically known as origanum vulgare – commercial Mexican oregano, or lippia graveolens – and both greenhouse and commercial rosemary – rosmarinic officinalis – performed best.

Polyphenols and flavonoids in rosemary and oregano shown to target inflammation

Courtesy of their high levels of phytochemicals, both rosemary and oregano are potent inflammation fighters. This pair of herbs is particularly rich in gallic acid, with some samples containing as much 430 micrograms per milligram of dried weight. Gallic acid, with confirmed anti-fungal, anti-viral, and chemopreventive properties, is first and foremost a stunningly effective antioxidant.

In a new animal study published in 2014 in International Journal of Inflammation, gallic acid not only had a beneficial effect on mice with laboratory-induced sepsis, it completely reversed lipid peroxidation – the damaging degradation of fats.

In addition, both rosemary and oregano are rich in antioxidant rosmarinic acid, beneficial volatile oils such as cineol, camphene and borneol, and the antioxidant vitamins A and C.

Rosemary can also alleviate age-related cognitive decline

Rosemary’s beneficial effects aren’t limited to inhibiting diabetes and promoting healthy blood sugar levels. By reducing oxidative stress in the part of the brain that controls learning and memory, rosemary may help to alleviate cognitive deficits that accompany aging.

According to recent animal studies conducted at Saint Louis University School of Medicine, several enhanced proprietary rosemary and spearmint extracts improved the cognitive performance of mice with age-related cognitive decline. The research team expressed hope that the herbs could be used to reduce cognitive problems occurring in the early stages of Alzheimer’s disease.

Source: healthy-holistic-living.com

Here’s What Real Healthy People Actually Snack On

By Leave a Comment

When it comes to avoiding that hangry feeling, the best defense is a good offense. And a good offense consists mostly of snacks.

That means planning ahead and stocking up on healthy options you’ll actually keep in your kitchen/purse/office fridge/pockets/whatever.

Because when you have zero time in your day and need to grab something fast, you’ll go for the peanut butter cup every damn time. BUT if you already have something satisfying and better for you on hand: snack win!

HOWEVER, if you hear one more person call a handful of almonds a snack, you can rightfully throw it in their face.

Here are 23 better, more interesting options that will awaken your starving soul.

They’ve all been made (and devoured) by real, seriously healthy people who say things like “satiety” and “fuel your body.” Steal their snackspiration so you’ll never have to go head-to-head with the vending machine again.

1. Open-Faced PB & Blueberries

“This is one of my favorite snacks. Almond butter is a great way to start the day with some awesome protein. And blueberries are my favorite fruit because they’re super low in sugar. When I eat bread it’s ONLY Ezekiel, which is a sprouted grain bread that has no yeast.” —Gabrielle Bernstein, author of Miracles Now

2. Egg and Apple Combo

“Eating should stimulate all of our senses, and a perfectly cooked hard-boiled egg is about as good as it gets for me. Paired with a green apple, this is the perfect snack to satisfy any hunger and please your palate as well.” —Aaron Flores, RDN, California-based nutritionist specializing in intuitive eating and Healthy at Every Size (HAES)

 

3. Spiced Apple Chips

“The recipe is incredibly simple — only very thinly sliced apples sprinkled with a little apple pie spice and popped in the oven on a low temperature for a couple hours. The outcome is nutritious and delicious and a great substitute for fried chips. My husband and I brought a bunch of them hiking with us — they make a great portable snack.” —Anne Mauney, MPH, RD, founder of fANNEtasticfood.com

4. Avocado Toast

“My favorite way to eat avocados is smashed onto toast with a sprinkle of salt and a few red pepper flakes. If I’m really hungry I add a fried egg. The healthy fat from avocado plus carbohydrates from bread makes it ultra-satisfying and always delicious.” —Amelia Winslow, MS, MPH, nutritionist and founder of Eating Made Easy

5. Spicy And Sweet Roasted Chickpeas

“I like this as a snack for when I’m craving something savory. The crunchy bite size peas are also loaded with protein and fiber, so a little goes a long way.” —Nita Sharda, RD,

6. Banana Nut Toast

“This is a slice of sprouted wheat bread with ½ tablespoon almond butter, ½ tablespoon peanut butter, ¼ sliced banana and 1 teaspoon chopped walnuts on top — with an optional sprinkle of cinnamon and drizzle of honey. This delicious snack packs a protein and fiber punch guaranteed to keep you full in between meals.” —Anjali Shah, board certified health coach and founder of The Picky Eater

7. A Makeshift Pudding Cup

“Greek yogurt mixed with some chocolate protein powder and raspberries makes for a perfect high-protein snack under 200 calories. You’re getting a good source of probiotics from the Greek yogurt, antioxidants and fiber from the raspberries, and an extra boost of protein from half a scoop of whey protein.” —Katie Yip, New York City-based Pilates teacher

8. Miso Zoodle Soup

“I love noodle soup, but most are just carb bombs in a bowl. I used my new spiralizer to make zucchini noodles, then whipped up miso broth, which contains probiotics that boost gut health by supporting digestion, and then tossed in some carrots, mushrooms, ginger, and spinach.” —Michele Promaulayko, editor-in-chief ofYahoo Health and author of the new book 20 Pounds Younger

 

 

9. Blueberry Coconut Balls

 “These no-bake snack balls are made with antioxidant-rich frozen wild blueberries. If you eat them right away they are super cold and refreshing, but if you let them thaw a bit they are melt-in-your-mouth delicious!” —Danielle Omar, MS, RD

 

10. A Picturesque Cheese Plate

“This is a simple, on-the-fly appetizer made up of stuff I had in the fridge — olives, grape tomatoes, caper berries. Anchoring the plate is a hunk of feta cheese that I dressed up with some chopped oregano from the garden and red onion.” —Monica Reinagel, licensed nutritionist and host of the Nutrition Diva podcast

11. Fruit Pizza

“This watermelon ‘pizza’ is a perfect low-calorie treat that satisfies the sweet tooth, replenishes your muscles, and hydrates your body. Ideal for a hot summer day, a party snack, or post-workout, since it will help replenish glycogen stores in your muscles and aid recovery. Both the watermelon and banana also help with bloating! ” —Idalis Velazquez, NASM-CPT, founder of IV Fitness

 

12. A Loaded Sweet Potato

“My favorite mid-morning snack is a leftover roasted sweet potato, split open and stuffed with a couple dollops of plain Greek yogurt. If I’m feeling fancy, I’ll sprinkle it with furikake, a super-flavorful Japanese seasoning mix with toasted nori and sesame seeds. With all the protein, healthy carbs, and fiber, it’s a snack that keeps me satisfied for hours.” —Anjali Prasertong, contributing editor at The Kitchn and graduate student studying to become a registered dietitian

13. A Fruit Smoothie That Only Looks Like a Daiquiri

“California Sunshine Smoothie! Yummy — 139 calories and 7 grams of fiber. Try it! All organic: 10 strawberries, 1 orange, ½ a medium banana, 1 cup of ice, and water!” —Jeanette Jenkins, president of The Hollywood Trainer

14. Cheese, Crackers, Tomatoes, and Veggies

“This great combination keeps you full and promotes satiety. Protein comes from the delicious mozzarella cheese (a low-fat selection), the fiber comes from the high-fiber crackers (one with 5 grams of fiber or more), and vegetables!” —Shelly Marie Redmond, RD, author of Eat Well and Be Fabulous

15. Homemade Sweet Potato Chips

“I love this because it’s whole food eating – a two-ingredient snack solution.”
—Rachel Beller, MS, RDN, founder of Beller Nutritional Institute and author of Eat to Lose, Eat to Win

16. Apple Peanut Butter Toasts

“A good, satisfying, filling snack and the tasty health benefits of cinnamon and SunButter — a healthy option for anyone with nut allergies. It also has more unsaturated fat, magnesium, iron, zinc, and vitamin E than peanut butter.” —David Kirsch, celebrity trainer and founder of David Kirsch Wellness

17. Cheddar Kale Chips

“Dedicated to all the people who are over ridiculously priced kale chips. These savory chips make for the perfect snack, and won’t hurt your pockets.” —Wendy Lopez, nutritionist, and Jessica Jones, MS, RD, co-hosts ofFood Heaven Made Easy

18. A Cookie You Can Make IN A PAN

“Cookies have been a great tool for me when I train really hard in the gym and need a carbohydrate or sugar boost to refuel my muscle and liver glycogen. Often store-bought cookies are too high in fat to be a good post-workout tool. Therefore, I get creative in my kitchen and got obsessed with a cookie that gets cooked in a pan. I dreamed of something that was part pancake, part gooey and crunchy cookie! This is ¼ cup quick-cooking oats, 1 tablespoon coconut flour, 1 tablespoon agave nectar, 1 whole egg, 1 scoop chocolate whey protein powder, Stevia-sweetened chocolate chips, and a dash of salt. Stir it up and add a splash of milk if needed for consistency. Cook in a nonstick pan sprayed with coconut oil. Cook on low and flip when it starts to bubble — just like when cooking pancakes. It’s only 330 calories!” —Holly Perkins, CSCS, author of the upcoming Lift to Get Lean

19. Crudités For One

“This is what I typically eat as a mid-morning snack. It is carrot sticks, celery sticks, half an avocado, beetroot, and spinach, accompanied with almond butter and cottage cheese. This gives the perfect balance of protein and veggies to keep me satisfied and full until the next meal.” —Aina Hussain, registered nutritionist and founder of The Fruitful Foodie.

20. Cauliflower Fries

From her Instagram: “I just made French fries out of cauliflower and @questnutrition protein powder. Hey! Don’t say ew until you try it. It’s seriously amazing!” —Cassey Ho, creator of POP Pilates

21. This Bright and Cheery Deliciousness

“I love because it I looove fresh fruit and veggies — and goat cheese and avocado call my name regularly! It’s a perfect mini meal or snack, because it’s packed with nutrients including antioxidants and fiber to help keep you full. Plus the healthy fat in avocado provides satiety, and who doesn’t love the sweetness of mango and taste of goat cheese? The combo may seem funny, but it is a real food combo that is a winning gem. Promise!” —Keri Glassman, MS, RD, CDN, author of The New You and Improved Diet

22. Kale Guacamole Wraps

“Just wilt kale or any other leafy green by soaking in warm water for a few minutes, then stuff with whatever you want and enjoy!” —Wendy Lopez, nutritionist, and Jessica Jones, MS, RD, co-hosts of Food Heaven Made Easy

23. A Smoothie In A Bowl

“One of my favorite snacks is a smoothie made with oats served in a bowl. This one is a cup of frozen berries, half a banana, a cup of milk, and a quarter cup of oats thrown in a blender, then topped with toasted buckwheat and nut butter. The oats give the smoothie a nice doughy taste, plus they amp up the nutrition with extra fiber and energy! And enjoying it as a ‘soup’ means I savor every last bite.” —Kath Younger, RD, founder of Kath Eats Real Food

Source:  buzzfeed.com

3 Simple Rules Will Help You Unclog Your Arteries Naturally

By Leave a Comment

Cardiovascular Disease – the buildup of plaque and gradual clogging of the arteries, is statistically the number one killer in the world, with on average 2,200 Americans dying of cardiovascular disease each day! With mortality rates like that, cardiovascular health is one of the most important body systems to maintain and repair. While progressive clogging of the arteries can be caused by diet, genetics and an unhealthy lifestyle, preventing and repairing the damage naturally is not impossible with these 3 sets of rules.

Part 1 of 3: Change Your Diet

1. Cut out foods that clog your arteries, especially foods high in saturated fats and trans fats.

  • Avoid greasy fast food and other forms of junk food.
  • You should also limit or avoid animal fats, like butter and lard.
  • Saturated fat turns into cholesterol when it enters the body. It can solidify and stick to your artery walls, causing them to become inflamed.

2. Eat healthy fats. As a general rule, unsaturated fats are less harmful for your artery health that saturated fats. A few of these unsaturated fats can even take things a step further by clearing out your arteries.

  • Avocados contain 15 grams (5 oz) of unsaturated fat, along with plenty of vitamin C, vitamin K, fiber, folate, B6, and potassium. Eating an avocado every day for one week is believed to drop total cholesterol by as much as 17%.
  • Olive oil contains high levels of monounsaturated and polyunsaturated fats, both of which can help your arteries. Use olive oil instead of butter or other fats when cooking.
  • Nuts are another great source of healthy fat. Almonds are high in monounsaturated fats, vitamin E, and fiber. Walnuts are a great source of omega-3 fatty acid.
  • Fatty fish is also high in omega-3 fatty acid. Good examples include tuna, salmon, mackerel, and herring.

3. Increase your fiber intake. Soluble fiber can bind cholesterol inside the body and drag it away. As a result, your arteries become cleaner and less inflamed.

  • Whole grains, like whole-wheat bread and brown rice, are one of the best sources of dietary fiber.
  • There are a few vegetable sources you can rely on for fiber, as well. Broccoli is a good example, and it also contains vitamin K and calcium.

4. Consume liquids rich in antioxidants. Antioxidants assist the body in protecting itself. Some of the best fluids to drink for your artery health include pomegranate juice, orange juice, and green tea.

  • Pomegranate contains phytochemicals, a special type of antioxidant that can protect the lining of the arteries from damage. This juice can also stimulate the production of nitric oxide in the body, which helps keep your arteries open.
  • Orange juice is high in vitamin C and may help reduce your resting blood pressure. The antioxidants in this drink can also help improve your overall blood vessel function.
  • The antioxidants and catechins in green tea decrease your body’s tendency toward absorbing cholesterol, allowing your body more opportunity to flush out the cholesterol already in your arteries

5. Increase cranberry intake in your diet. Cranberries are powerful internal cleansers. Consuming them can help reduce “bad” LDL cholesterol while raising “good” HDL cholesterol.

  • Regularly eating cranberries can help reduce your overall risk of heart disease by as much as 40%.

6. Drink coffee moderately. A moderate amount of coffee may actually help your artery health, but too much can hurt your heart.

  • Drinking more than two but fewer than four cups each day for more than a decade can decrease your risk of artery and health disease by as much as 20%.
  • Drinking more than four cups each day can cause an increase in blood pressure, though, which can throw off the rhythm of your heart beat.

7. Turn toward foods containing folic acid. Vitamin B is helpful to your overall heart health, in general, but folic acid or folate is a special form of vitamin B that seems to have a direct connection to artery health.

  • One natural food source high in folate is spinach. Spinach also contains a large dose of potassium, and the two nutrients combined can help lower your blood blood pressure. Most dark green leafy vegetables can also boast similar claims concerning folate content.
  • Other good sources of folate include citrus fruits, peppers, and watercress.

8. Use the right spices to season your food. Certain spices can work with your body to help fortify it against threats to your health. Spices specifically beneficial for your arteries include turmeric, cinnamon, and garlic.

  • Turmeric is an anti-inflammatory, so consuming it prevents your artery walls from constricting too severely. It can also help reduce fatty deposits in your arteries by as much as 26%.
  • Taking as much as 1 tsp (5 ml) of cinnamon each day can reduce the overall amount of fat in your bloodstream. This, in turn, helps prevent further plaque buildup while lowering bad cholesterol.
  • Garlic is commonly used to flavor foods, as well, and is believed to lower blood pressure, reduce cholesterol, and remove blood clots. It widens your blood vessels and promotes better circulation.

9. Include foods fortified with sterols. Inside the digestive tract, sterols and cholesterol compete to be absorbed, so consuming more sterols can make it more difficult for cholesterol to stick around inside the body.

  • Foods commonly fortified with sterols include orange juice, margarine spreads, and milk.

Part 2 of 3: Change Your Lifestyle

1. Do more aerobic exercise that will get your blood pumping. Enough aerobic exercise can increase the endostatin found in your body. Endostatin is directly involved in the process of arterial growth.

  • A study performed in 2004 concluded that endostatin can increase by 73 percent after spending 10 minutes on a treadmill going 5 miles per hour (8 kilometers per hour). This effect can last for up to two hours.
  • Swimming, basketball, and jogging are all good forms of exercise to try if you want to get your blood pumping quickly.
  • If vigorous exercise is too much for you right now, though, start by walking at a moderate pace for three hours per week. Make sure that each walking session lasts for at least 30 minutes.

2. Stop smoking. Smoking can contribute to the amount of plaque building up in your artery walls. While quitting the habit will not directly cleanse those walls, doing so will make it easier for your arteries to heal.

3. Lower your stress. High levels of stress can cause your blood vessels to constrict and narrow. When this happens, the narrow space left amidst all the plaque in your arteries only becomes even narrower, making it more difficult for your blood to flow.

Part 3 of 3: Opt For Natural Herbal Remedies

1. Consider taking an algae supplement. Blue-green algae, also called spirulina, can be taken in supplement or powdered forms.

  • Taking as much as 4500 mg per day can help relax artery walls. Your blood pressure may also become normalized, and your “bad” LDL cholesterol can drop by as much as 10%.

2. Try ginkgo biloba. Some studies suggest that this herb dilates blood vessels and reduce the stickiness of blood, which helps promote better blood flow through the arteries.

  • This supplement can be especially helpful in treating leg pain associated with clogged arteries.
  • A good dosage to start with is about 120 milligrams per day. This is a low dose, and you might be able to increase it to as much as 600 milligrams per day if your doctor recommends it.

3. Learn about taking hawthorn. When taken regularly, this herb is believed to help strengthen the heart muscle while relaxing blood vessels. As a result, blockages in your arteries are less likely to form or stick around.

  • Start with a low dose around 160 milligrams, taken in two to three daily doses. If necessary, you might be able to increase this amount to as much as 1800 milligrams per day.

4. Find out about red yeast rice. Red yeast rice is an herbal remedy commonly used in Chinese medicine, but it has received only limited testing within the United States and other Western societies.

  • Chinese studies suggest that red yeast rice can lower “bad” LDL cholesterol and raise “good” HDL cholesterol.
  • Note that this herb resembles some statin drugs and may interfere with the effectiveness of statin drugs, so it is not recommended for anyone currently on such medications.

Note: Always consult your doctor before making any major changes to your diet, exercise, and overall lifestyle. You should also check with your doctor before taking any unverified herbal remedy. For most people, none of the information presented here will pose a health risk, but each person can vary. Moreover, your doctor will be able to work with you to prescribe the best treatment plan for unclogging your arteries.

Source: healthyfoodteam.com

Juice Recipes to Ease Rheumatoid Arthritis Pain

By 1 Comment

If you are living with arthritis, there is little that you take for granted. Like getting a good night’s sleep or brushing your teeth, buttoning your pants, tying your shoes… holding your loved ones hand. The acute pain brought on by inflammation of the joints, known as Rheumatoid Arthritis (RA), is debilitating. The effects, if left untreated, can leave you feeling depressed and isolated.

But you are NOT alone!

1.3 million Americans are affected by Rheumatoid Arthritis. Though it is still unclear as to the actual cause, RA is an autoimmune disease. Your body’s cells mistake your own proteins as  foreign intruders. Immune cells – called lymphocytes – react to this “intruder”, causing the release of cytokines. Cytokines are like chemical messengers that trigger more inflammation and destruction, which affects the synovial capsule and surrounding tissue, causing inflammation. Over time, the chronic inflammation leads to joint damage and deformities, fatigue, loss of appetite and stiffness.

Though there is no cure for RA, there are ways you can make the side-effects less severe. As with most diseases that cause inflammation, a change in diet along with daily exercise is a great start! And adding a juice regimen will help you get back on track to living a normal life.

The following 5 recipes are easy to make with ingredients you can find in your local supermarket. They’re healing and delicious!

BEFORE YOU BEGIN

Understand that proper nutrition is vital, even if you are in optimal health. If you are seeking medical attention for your RA symptoms, discuss your plans to include a juicing regimen with your doctor before you begin. 

If you are new to juicing and do not own a juicer, DO NOT be overwhelmed by all of the choices. First, decide if you want a centrifugal (most common, high-speed juicer, creates heat which weakens the quality of the juice, quick cleanup, effectively juices wide range of produce except wheatgrass) or a masticating juicer (slower speed, higher quality juice, juices wheatgrass, quieter motor, additional attachments for smoothies, nut butters).

Once you have your juicer – clear out some space in your fridge for produce. I suggest you make the space by getting rid of foods that are highly processed and high in sugar. You may even want to try an elimination diet.

An Elimination Diet is just like it sounds. You remove certain foods from your diet for 3-4 weeks and then slowly begin to introduce the foods back, one at a time. The ones that aggravate your RA or your gut, you know to avoid. Start removing foods that are known to cause inflammation: dairy, red meat, gluten, soy, corn and nightshade vegetables (tomato, potato, mushrooms, eggplants, peppers).

Toxins in our environment and in our food supply can also increase inflammation and it is best to go organic when available. Refer to the Dirty Dozen and Clean 15 list to know which conventional foods contain the highest amount of toxins and which are the cleanest choices.

WHAT TO EXPECT

Benefits of juicing can be noticed immediately. More energy, heightened sense of awareness and mental clarity, digestive regularity, just to name a few. Inflammation and relief from pain associated with RA can take upwards of 6 weeks before you begin to feel noticeable differences. Be patient and be consistent!

READY… SET… JUICE!

The following are recipes that are high in antioxidants, Vitamin C and Beta Carotene. They are proven to help your body decrease inflammation and make you feel awesome! An extra bonus – juicing daily helps to rehydrate skin, making you look younger, brighter and more refreshed. If that doesn’t sell you alone, then keep reading!

HOLY BASIL WATER

Ingredients
  • Basil – 3 sprigs
  • Blueberries – 1.5 cups
  • Lime – ½
  • Cayenne Pepper – 1 dash
  • Watermelon – 5 cups

Instructions

1. Prepare everything.

2. Add every ingredient into the blender.

3. Transfer to a clean, glass container.

4. Drink and enjoy!

Notes
Watermelon is an anti-inflammatory powerhouse because of its high content of beta carotene and vitamin C. Add the antioxidants in the superfood, blueberries and you have a “mocktail” that is sure to get you feeling and looking your best in no time.

TURMERIC SUNRISE

Ingredients
  • Apple – 2
  • Celery – 3 stalks
  • Carrot – 3
  • Lemon – 2 peeled
  • Ginger Root – 1 inch knob, peeled
  • Pear – 2
  • Turmeric Root – 4 inch, fresh root

Instructions

1. Prepare every ingredient.

2. Add everything into the juicer. (Note: Peeling is not needed when using organic produce)

3. Add everything to the juicer, extracting the juices properly.

4. Transfer to a clean, glass container.

5. Drink and enjoy!

Notes
Unlike the tequila sunrise, this is one you can drink and feel good about in the morning! Ginger is a well known anti-inflammatory, as is turmeric. But so is pear. Combine the effects of Vitamin C and Beta Carotene, this concoction will have you running off into the sunset, feeling like a million bucks!

BEGINNER’S GREEN

Ingredients
  • Apples – 3
  • Celery – 4 stalks
  • Ginger – ¼ inch knob, peeled
  • Lemon (with rind)
  • Orange – 1 peeled
  • Spinach – 5 handfuls

Instructions

1. Prepare every ingredient.

2. Add everything into the juicer. (Note: Peeling is not needed when using organic produce)

3. Add everything to the juicer, extracting the juices properly.

4. Transfer to a clean, glass container.

5.Drink and enjoy!

Notes
Delicious blend of antioxidants and anti-inflammatory goodness in every drop. This drink is perfect for newbies who are looking for baby steps.

MINT APPLEBERRY

Ingredients
  • Blueberries – 1 cup
  • Kiwifruit – 2 cups
  • Peppermint – 30 leaves
  • Strawberry – 1 cup
Instructions
1. Prepare everything.
2. Add every ingredient into the blender.
3. Transfer to a clean, glass container.
4. Drink and enjoy!

Notes
Not only is this drink the perfect thing for an afternoon in the sun, the antioxidant power of blueberries combines with Anthocyanidin, a flavonoid in strawberries, which is a very powerful protector against inflammation.

THE FOG CUTTER
Ingredients
  • Apples – 2
  • Red cabbage – 2 ¼ head
  • Carrots – 4
  • Ginger Root – ½ inch knob, peeled
  • Lemon – 1
  • Spinach – 4 handfuls

Instructions

1. Wash and prep all ingredients; feed into your juicer and enjoy!

Notes
What makes this the perfect juice is the combination of anti-inflammatory power of ginger, the Vitamin C in lemon, Beta Carotene in carrots and the high-alkalinity property of spinach. It also juices to a beautiful hue of magenta.*Adding a high, quality blend of Omega 3 Fatty Acids, such as fish oil, to the above juices will add an extra punch of support against inflammation. Look for high quality blends that contain 3 grams of both DHA and EPA. There are vegan formulas, which are also highly effective if you require a plant-based diet.

Source: fitlife.tv

Top 7 Foods that People Who Suffer From Chronic Pain Should Avoid

By Leave a Comment

Chronic pain affects many people and fibromyalgia is the most common form. This chronic condition is chatacterized by symptoms like muscle pain, fatigue, depression, and sleeping disorders.

Latest studies suggest that the central sensation, in which neurons in the spinal cord are sensitized by inflammations or cell damage, could get involved in the same way people with fibromyalgia process pain. The food you eat may contain chemicals that trigger the neurotransmitters, which increases the sensitivity.

1. Reduce The Intake of Sugar And Artificial Sweeteners

High insulin levels affect the condition, and thus worsen pain and inflammation. Reduce the sugar intake and the foods that contain hidden sugar.

Sugar cravings appear once in a while, but focus on eating more fresh fruits. Aspartame, sorbitol and xylitol are sugar-free artificial sweeteners, but they contain compounds that transform sensitivity to pain and also trigger irritable bowel syndrome. Making your own food and eating whole foods is the best way to avoid hidden sugars.

2. Caffeine is No Good For You

Scientists associate chronic pain and fibromyalgia with insufficient sleep and fatigue. People drink too much coffee so they can go through the day more easily. Coffee provides the desired effect, but in the long run it can largely affect your good night’s sleep.

3. Avoid Gluten And Yeast

These are contained in baked goods and pastry. Regular consumption of these products stimulate the growth of yeast and fungus, and thus increase the pain.

4. Remove Dairy Products From Your Diet

Dairy and many other animal products contain a protein that worsens arthritis and fibromyalgia. It irritates the tissue around the joints, which worsens the pain. Think about going vegan, as this decision has helped many people to cure chronic diseases.

5. Say No To Refined Carbohydrates.

Carbohydrates, similar to sugar, can increase insulin levels and worsen any chronic condition. Always choose low-carb, low-sugar foods and often eat plant-based meals.

6. Tobacco and alcohol harm your body, and trigger severe health conditions including diseases that affect the joints

Statistics has shown that smokers have a higher risk of rheumatoid arthritis, and people who consume alcohol regularly are more likely to develop gout.

7. Food additives Are Dangerous

Monosodium glutamate (MSG) and other food additives cause additional problems for people with chronic pain, by stimulating pain receptors and increasing pain. Producers add MSG to fast food and pre-packaged foods to enhance their taste.

Source: healthyfoodhouse.com

Relaxing Yoga Poses To Do On The Bed Before Sleeping

By Leave a Comment

Start tomorrow today

An evening routine is a great way to set yourself up to experience an awesome tomorrow. A relaxing bath, a yummy glass of warm, spiced milk or maybe even some journaling are a few actions that could make the morning great. Another great choice is yoga, right there in your bed.

Asanas to do before going to Sleep:

Here are a few asanas that you can do before going to sleep that may help you rest better.

1. Jathara Parivartanasana

Jathara means stomach; Parivartanasana means turning or rolling about. If you come to my classes, it is no surprise that I love this pose. Of all the poses, I think this pose and its variations are responsible for keeping me flexible. I always practice this pose before going to sleep and have for the past 20 something years. Ease into it if it is your first time exploring this pose.

Steps:
1. Lie on your back with your legs extended.
2. Draw your knees up into your chest one at a time and wrap your arms around your legs, hugging them. Rock side to side to massage the back.
3. Continue holding onto your right knee with both hands and extend your left leg all the way out onto the bed.
4. With your left hand on the right knee, draw the right knee across the left side of the body towards the bed. Keep both shoulders down and extend the left arm straight away from the body.
5. Hold for a few breaths or until the back releases, (or relax and enjoy for a few minutes). Inhale, bring both knees and head back to center, and repeat on the other side.

 

Modifications and Props:
• Use a blanket under the knee if you feel you need some support (so your knee isn’t just hanging there).

Variations:
• Take both knees to the left and hold the right knee down with the left hand. Release your back. Hold for a few breaths and come back to center. Repeat on the other side.

Benefits:
• Stretches the spine and shoulders
• Improves digestion and circulation
• Strengthens the lower back
• Relieves lower backache, neck pain, and sciatica
• Opens the hips and chest

Contraindications: (or reasons not to do this pose)
• High or low blood pressure
• Diarrhea
• Headache
• Menstruation
• High blood pressure

2. Thread the Needle Pose

I have really tight shoulders from biking, especially the rhomboids (muscles between the shoulder blades). This pose helps to stretch them so that prāna can have a head start in healing this tricky part of the back.

Steps:
1. Start in table position.
2. Weave the left arm under the right and place straight away from the body, as you twist through the lumbar and thoracic spine, place the shoulder on the floor.
3. Lift right arm up towards the ceiling and intensify the stretch.
4. Keep the majority of the weight on the shoulder to create the traction for the stretch.
5. Repeat other side.

 

Modifications and props:
• Place a blanket on the bed and place the shoulder on it if padding is needed.
• Can be made into a balance by lifting the leg on the same side as the arm that is lifted.

Benefits:
• Stretches shoulders and posterior rotator cuffs
• Stretches oblique
• Strengthens legs

Contraindications:
• Neck injuries
• Upper back injuries
• Migraines
• Pregnancy

3. Supta Virasana

Supta means lying down, vira means hero. I always say that “no pain, no gain” is such a washed up theory. You shouldn’t have to experience pain in order to manifest what you need. That is silly. This pose, however, shoots holes in my theory if the legs and back are not ready for it. So one of the best places to try it out is on your bed, where the mattress can give space when the muscles and tendons do not. Use blankets and pillows for comfort.

Steps:
1. Start in Virasana (Hero’s pose).
2. Exhale and lean back onto your hands, then your forearms and elbows.
3. Once you are on your elbows, place your hands on the back of the pelvis and release your lower back and upper buttocks by spreading the flesh down toward the tailbone.
4. Then finish reclining, either onto the bed or the support of blankets or bolsters. Take both arms out to the side.
5. Stay in this pose for 30 seconds to 1 minute. Gradually extend your stay to 5 minutes. To come out of the pose, inhale and press your forearms against the bed, exhale and bring your chin towards your chest and come onto your hands back into Virasana. As you come up, lead with your sternum, not your head or chin.

 

Modifications and Propping:
• If you’re not able to recline fully on the bed, set a bolster or one or more folded blankets behind yourself to fully support your spine and head.
• Use as much height as you need to make the position reasonably comfortable.
• To help release the groins, lay some weight across the creases of the top thighs where they join the front pelvis.
• Start with a 10-pound sandbag and gradually over time increase the weight to 30 pounds or so.

Variations:
• Before doing Supta Virasana you can start with its halfway variation, Supta Ardha Virasana (Ardhameans half). To sit in Ardha Virasana, draw just your right leg back into Virasana. You can keep your left knee bent with the foot on the floor, or straighten your left leg by pushing out through the heel. Then recline as described above, either onto a support or the bed. Come out as recommended for Supta Virasana, then repeat with the left leg back.

Benefits:
• Stretches the abdomen, thighs, and deep hip flexors (psoas), knees, and ankles
• Strengthens the arches
• Relieves tired legs
• Improves digestion
• Helps relieve the symptoms of menstrual pain

Contraindications:
• Serious back problems
• Knee issues
• Ankle problems
• Avoid this pose unless you have the assistance of an experienced instructor.

4. Viparita Karani

Viparita means turned around, reversed, inverted; karani means doing, making, action. This is every body’s favorite pose. It is not only good for relaxation, but I could write an entire blog on the benefits this pose has when it comes to your lymphatic (immune) system. Proper propping is a must here. Go for the joy, bliss and just ahhh factor.

Steps:
1. Take two folded blankets placing the raw edges against a wall. Sit with your right side against the wall or headboard and your back against the blankets. Exhale, and with one smooth movement, and swing your legs up onto the wall or headboard as your bottom comes up onto the blankets and your shoulders and head slide down onto the bed.
2. Your sitting bones don’t need to be right against the wall, but they can be “dipping” down into the space between the support and the wall or headboard.
3. Lift and release the base of your skull away from the back of your neck and soften your throat. Open your shoulder blades away from the spine and release your hands and arms out to your sides, palms up.
4. Keep your legs relatively firm, just enough to hold them vertically in place. Release the heads of the thigh bones and the weight of your belly deeply into your torso, toward the back of the pelvis. Soften your eyes and turn them down to look into your heart.
5. Stay in this pose anywhere from 5 to 15 minutes. To come out of the pose, slide the legs down the wall (headboard), bend the knees and slowly sit up.

 

Variations:
• If you have enough wall space, you can slide your legs apart into a wide “V” to stretch your inner thighs and groins.
• You also can bend your knees, touch the soles of your feet together, and slide the outer edges of your feet down the wall, bringing your heels toward the pelvis.
• Then you can push your hands against the top inner thighs to stretch the groins.
• Remember, however, never push on your knees to open the groins.

Benefits:
• Anxiety
• Arthritis
• Digestive problems
• Headache
• High and low blood pressure
• Insomnia
• Migraine
• Mild depression
• Respiratory ailments
• Urinary disorders
• Varicose veins
• Menstrual cramps (performing pose during menstruation)
• Premenstrual syndrome
• Menopause
• Relieves tired or cramped legs and feet
• Gently stretches the back legs, front torso, and the back of the neck
• Relieves mild backache
• Calms the mind
• Helps drain lymphatic system

Contraindications
• During menstruation
• Serious eye problems
• Glaucoma
• Serious neck problems
• Serious back problems

5. Savasana

Sava means corpse (Corpse Pose). This is a great way to balance your prāna before you move to your favorite sleep position.

Steps:
1. From a seated position, roll down one vertebrae at a time, flex the knees as you roll down. Once your back is on the bed, straighten the legs. Allow the legs to open naturally. Lightly lift your buttocks off the bed by pushing down with your hands and lengthen through the lumbar spine. Lower the buttocks back to the bed.
2. Dorsi flex the right foot and lengthen the leg. Plantar flex the foot and hold for a couple of seconds. Then relax muscles in the leg, the ankle, and toes. Do the same for the left leg. Allow the calf and inner thigh to release. Leg may turn outwards naturally.
3. Lengthen the arms above your head for a long stretch, and then take them towards the ceiling as you open up your back, allowing the shoulder blades to stretch away from the spine. Bring the hands down by your sides with the palms facing the ceiling. Spread the fingers and then relax the shoulders and hands.
4. Bringing the chin to the chest, stretch the neck. Then lay the head back to the bed. Relax the jaw and soften the tongue off the top of the mouth.
5. Taking long deep breaths, allow the body to release any tension that remains in the body.
6. Stay in Savasana for 5-15 minutes. When you are ready to come out of the pose, take a couple of deep breaths, wiggle toes and fingers, and when ready, roll to the right side for a couple of breaths. By pressing the left hand into the bed, slowly push yourself up to seated position.

 

Modifications and propping:
• You can use a folded blanket or towel under the neck for comfort. You can also use an eye cover to help with relaxation.
• If it hurts your lower back to keep legs straight, you can place a folded blanket or bolster under the knees.
• If it hurts legs to allow them to turn outward, you can use a strap around the feet to keep the hips turned forward.

I think you will enjoy your “before you go to bed” poses so much that upon waking, you will want to do a few more asana to transition into the day centered and balanced. Watch for my next article on Yoga Asanas to do in Bed when you Wake up.

Source: curejoy.com

About Us

MORNING HEALTH

1808 W 103rd Street Chicago, IL 60643 Email: [email protected] Phone: