Q: It is good to know that even people who’ve had hip surgeries can still do yoga, although it may be limited on some poses. Can yoga be a form or alternative for physical therapy post-hip surgery as well?
A: The short answer is no. Typically post operative physical therapy takes place in the home where the client is taught how to do basic activities of daily living while adhering to specific hip precautions like getting in and out of bed, up and down from the toilet, in and out of the shower, etc. The strict post op precautions (remember anterior hip replacement precautions are different than posterior lateral hip precautions) vary by surgeon specifics. After their first post op surgeon visit, most people are told they can start limited exercise with specifications generally on what they can and can't do. Some people will have a pronounced limp after hip surgery and may need physical therapy to address their surgical residual difficulties. Some people, I am sorry to say, may even still have pain after a hip replacement.
Typically after three months of an uncomplicated recovery, people are told they can “do anything.” So going to a yoga class earlier than that is a bit overly optimistic. Everyone wants to be a fast healer, but there are certain surgical post op norms. Some people may be quicker and others slower, but you don't want to push your joint replacement prematurely because you don't want to have a revision. That said, there is no reason why having private one-on-one yoga therapy sessions with an experienced yoga teacher can't occur after your first post op orthopedic visit as long as your doctor approves. As to what your particular precautions are, you must ask your doctor before starting any type of yoga class. Lastly, if you have done yoga for years and are experienced, you should be able to modify poses even in a general class. But if you are new to yoga, you really need to start slowly with a good teacher who has experience with hip replacements. If no teachers are available in your area, then you must learn to “listen” to your hip and respect its limitations and not push your range of motion. Good luck!
—Shari
Saturday, March 30, 2013
Thursday, March 28, 2013
Healthy Spirits: DAYMAN COFFEE IPA
Stone Dayman Coffee IPA is now in stock at both our CASTRO and CLEMENT locations! To ensure everyone gets this beer as fresh as possible, we will not be taking reservations. Sales will be IN-STORE ONLY, with a 2 bottle limit per customer.
Comments About Commenting
by Nina
Several months ago, people were complaining to me about the spam filters we had turned on for comments on our blog. Having to type the verification text in the CAPTCHA box was annoying, and sometimes it was hard to identify the letters in the box (I know, sometimes those letters get so smushed together they are impossible to read). This was discouraging people from leaving comments, even though they had important questions to ask or comments to add to a discussion.
Unfortunately, because the CAPTCHA function is automatically provided by Google (as part of the Blogger product), I can only turn it on or off, not change the way it functions. For those of you who wonder what CAPTCHA is, here is the definition from a Google web site.
CAPTCHA (Completely Automated Public Turing test to tell Computers and Humans Apart) is a type of security measure known as challenge-response authentication. CAPTCHA helps protect you from spam and password decryption by asking you to complete a simple test that proves you are human and not a computer trying to break into a password protected account.
A CAPTCHA test is made up of two simple parts: a randomly generated sequence of letters and/or numbers that appear as a distorted image, and a text box. To pass a test and prove your human identity, simply type the characters you see in the image into the text box.
Because I was concerned about making it as easy as possible for our readers to comment, I decided to turn off the CAPTCHA function as an experiment. And what happened—you probably can guess—was that I was deluged by spam. I estimate that for every legitimate comment we receive we get at least 20 spam comments. Some days all we do get is spam. You don’t see them because I moderate all comments before they are published on the blog. But the process of moderating has become more time consuming for me as a result of the spam because I carefully read all the comments to ensure that the legitimate ones do get published (some of the spam comments are pretty tricky by the way). In a way, I was willing to do this if it made it easier for our readers to communicate with us but I admit I have been getting a bit frustrated with the whole thing lately.
But the straw that broke the camel’s back was hearing yesterday about the spammers denial of service attack on Spamhaus, a volunteer organization that distributes a blacklist of spammers to e-mail providers in attempt to reduce spam. See Attacks Used the Internet Against Itself to Clog Traffic. That made me feel that I really should be blocking spam if at all possible, so today I’ve turned CAPTCHA verification back on for our comments. Sorry about that, folks! But to be honest, I feel relieved already that I’m not going to be seeing all that stuff on a daily basis.
If you would like to leave a comment but are confused about how to do so, click on the How to Comment tab at the top of the page for detailed instructions or use this link to go to our How to Comment page: http://heartbeat0521.blogspot.com/p/how-to-comment.html. If you can’t read the text in the CAPTCHA box, take a wild guess. If you’re wrong, you’ll have second chance with a different phrase, and chances are that will be easier to read.
Several months ago, people were complaining to me about the spam filters we had turned on for comments on our blog. Having to type the verification text in the CAPTCHA box was annoying, and sometimes it was hard to identify the letters in the box (I know, sometimes those letters get so smushed together they are impossible to read). This was discouraging people from leaving comments, even though they had important questions to ask or comments to add to a discussion.
Unfortunately, because the CAPTCHA function is automatically provided by Google (as part of the Blogger product), I can only turn it on or off, not change the way it functions. For those of you who wonder what CAPTCHA is, here is the definition from a Google web site.
CAPTCHA (Completely Automated Public Turing test to tell Computers and Humans Apart) is a type of security measure known as challenge-response authentication. CAPTCHA helps protect you from spam and password decryption by asking you to complete a simple test that proves you are human and not a computer trying to break into a password protected account.
A CAPTCHA test is made up of two simple parts: a randomly generated sequence of letters and/or numbers that appear as a distorted image, and a text box. To pass a test and prove your human identity, simply type the characters you see in the image into the text box.
But the straw that broke the camel’s back was hearing yesterday about the spammers denial of service attack on Spamhaus, a volunteer organization that distributes a blacklist of spammers to e-mail providers in attempt to reduce spam. See Attacks Used the Internet Against Itself to Clog Traffic. That made me feel that I really should be blocking spam if at all possible, so today I’ve turned CAPTCHA verification back on for our comments. Sorry about that, folks! But to be honest, I feel relieved already that I’m not going to be seeing all that stuff on a daily basis.
If you would like to leave a comment but are confused about how to do so, click on the How to Comment tab at the top of the page for detailed instructions or use this link to go to our How to Comment page: http://heartbeat0521.blogspot.com/p/how-to-comment.html. If you can’t read the text in the CAPTCHA box, take a wild guess. If you’re wrong, you’ll have second chance with a different phrase, and chances are that will be easier to read.
Wednesday, March 27, 2013
Healthy Spirits: CASTRO New Arrivals
New Arrivals CASTRO:
1. Russian River Consecration
2. Pripp's Carnegie Porter 2010
3. Shipyard Barrel Aged Double Scottish Ale
4.Lost Abbey Saint's Devotion (brettanomyces farmhouse ale)
1. Russian River Consecration
2. Pripp's Carnegie Porter 2010
3. Shipyard Barrel Aged Double Scottish Ale
4.Lost Abbey Saint's Devotion (brettanomyces farmhouse ale)
Yoga for Better Sleep: Workshop and Tip
by Nina
I don’t teach workshops very often, but when I do, I focus on topics I really care about. My upcoming workshop on Saturday April 6th, 2-5pm at Brentwood Yoga Center focuses on one of my favorite topics: Yoga for Better Sleep. (to register, go to http://brentwoodyogacenter.com/workshops ) This is topic is dear to my heart because, well, it’s something I have to practice myself on a regular basis. Even small amounts of stress can disrupt my ability to fall sleep or to sleep soundly (interestingly, that’s something that seems to run in my family). Fortunately I’ve learned a number of techniques both for reducing my stress levels in general and for lulling myself to sleep while I’m in bed. And my feeling about teaching these techniques to others is that if I’ve helped just one person to achieve better sleep, than I’ve been successful!
I’ve written about this topic in general on the blog (see Day to Night and Yoga for Insomnia, Part 1). But the other night as I was lying in bed not sleeping, I realized that if I had to choose one single technique above all the others, it would be the breath practice I turn to almost automatically these days. And I decided then and there I wanted to share it with you all.
For most of us, what is happening when we’re lying in bed sleepless is that our minds are churning, thinking about the day’s events, ruminating about the past or worrying about the future, which stimulates our nervous systems. Turning our minds to a neutral focus, such as the breath, allows us to let go—at least temporarily—of those disturbing thoughts and helps calm the nervous system, switching on the relaxation response. And in my case, after 10 to 20 minutes of breath practice, I almost always end up drifting back to sleep.
Start by practicing simple breath awareness. This means focusing your mind on how your breath moves in your body, perhaps on how your belly rises and falls with your breath or, if it’s easier, how your chest moves with your breath. You could also focus on the more subtle sensations, such as the feeling of your breath moving in and out or your nostrils or, if you prefer, the sound your breath makes in your body. I actually like to lie on my back with my hands on my belly because that makes it very easy for me to feel the movement in my abdomen.
For some of you, this simple practice may be enough. For myself, I like to use a more structured technique of extending my exhalation. Extending the exhalation in particular helps calm the nervous system (your heart rate slows on your exhalation) but I also find it engages my mind more completely. To do this, when you reach the end of your exhalation, simply add a beat or two—without straining—before turning on to your inhalation. Keep it relaxed and easy. And if the practice aggravates you, simply return to your natural breath.
If at any point you realize your attention has wandered from your breath (it will, of course), simply—and without self judgment—bring your attention back to your breath.
I confess that, in addition to all that, I also count my breaths. I got the idea from Baxter who showed me a technique using your fingers that he learned when he studied at the Krishnamacharya Yoga Madiram. This really helps me keep my mind engaged, and when I start to really lose track of where I am, that’s when I’m starting to fall asleep. However, this may be, well, too anal for you. (Hey, I’m just trying to be honest about what I really do—and what really works for me.) Basically, you need to experiment and see what works for you. Maybe you’ll even come up with new variations. If whatever you are doing is working, then it’s right for you.
You can do this breath practice every night when you get into bed or just on those nights when you start to realize—it sometimes takes a while catch yourself—that you’re having trouble falling asleep or are wide awake in the middle of the night.
I have more tricks up my sleeve and hope to share them with some of you in person at my April workshop, but in the meantime, if I help just one person.....
 |
| Cairns by Nina Zolotow |
I’ve written about this topic in general on the blog (see Day to Night and Yoga for Insomnia, Part 1). But the other night as I was lying in bed not sleeping, I realized that if I had to choose one single technique above all the others, it would be the breath practice I turn to almost automatically these days. And I decided then and there I wanted to share it with you all.
For most of us, what is happening when we’re lying in bed sleepless is that our minds are churning, thinking about the day’s events, ruminating about the past or worrying about the future, which stimulates our nervous systems. Turning our minds to a neutral focus, such as the breath, allows us to let go—at least temporarily—of those disturbing thoughts and helps calm the nervous system, switching on the relaxation response. And in my case, after 10 to 20 minutes of breath practice, I almost always end up drifting back to sleep.
Start by practicing simple breath awareness. This means focusing your mind on how your breath moves in your body, perhaps on how your belly rises and falls with your breath or, if it’s easier, how your chest moves with your breath. You could also focus on the more subtle sensations, such as the feeling of your breath moving in and out or your nostrils or, if you prefer, the sound your breath makes in your body. I actually like to lie on my back with my hands on my belly because that makes it very easy for me to feel the movement in my abdomen.
For some of you, this simple practice may be enough. For myself, I like to use a more structured technique of extending my exhalation. Extending the exhalation in particular helps calm the nervous system (your heart rate slows on your exhalation) but I also find it engages my mind more completely. To do this, when you reach the end of your exhalation, simply add a beat or two—without straining—before turning on to your inhalation. Keep it relaxed and easy. And if the practice aggravates you, simply return to your natural breath.
If at any point you realize your attention has wandered from your breath (it will, of course), simply—and without self judgment—bring your attention back to your breath.
I confess that, in addition to all that, I also count my breaths. I got the idea from Baxter who showed me a technique using your fingers that he learned when he studied at the Krishnamacharya Yoga Madiram. This really helps me keep my mind engaged, and when I start to really lose track of where I am, that’s when I’m starting to fall asleep. However, this may be, well, too anal for you. (Hey, I’m just trying to be honest about what I really do—and what really works for me.) Basically, you need to experiment and see what works for you. Maybe you’ll even come up with new variations. If whatever you are doing is working, then it’s right for you.
You can do this breath practice every night when you get into bed or just on those nights when you start to realize—it sometimes takes a while catch yourself—that you’re having trouble falling asleep or are wide awake in the middle of the night.
I have more tricks up my sleeve and hope to share them with some of you in person at my April workshop, but in the meantime, if I help just one person.....
Tuesday, March 26, 2013
We Didn’t Mean to Scare You, Part 2: We Really Want to Inspire You!
by Baxter
Nina asked me to share my own thoughts on her post from last week, We Didn't Mean to Scare You, and I wanted to begin by saying how much I appreciated her common sense response to this writer’s dilemma. As many of you know by now, our purpose here at YFHA is to provide you with information and tools to assist you in practicing and teaching yoga as you age in healthy and beneficial ways.
Now I'd like to address one particular issue that our questioner raised:
"My own thought about practice is, if I'm not feeling something, why bother? I know most of my students feel the same way."
Indeed, much of what we experience internally as we practice yoga is some sort of increase in sensation, whether it is a feeling of stretch or compression in muscles or near joints, or strong muscle contraction when we are using a muscle group to keep us in our pose. On the level of physical-mental connection, we get this feedback from the body and we know that something is happening. The vast majority of the time, if taught or practiced skillfully, this is probably a beneficial thing that leads to some very positive, “delicious” changes, as our writer points out.
One of the skills that we develop as we practice more consistently is the discrimination to know when the level of feeling is better or worse for us. It is true in yoga and in everyday life. We learn at a young age how hot is too hot, and such. If we acknowledge this experimental way that we all learn, then even when we go a bit too far in practice and have a brief “injury” or setback, it really shouldn’t be discouraging, because in some way this happens for us to find our limits and edges and provides us with wisdom for our future practice. We actually have learned something valuable about the yoga practice and ourselves. And, just to play devil’s advocate, don’t forget styles of yoga asana and meditation where there is not much going on, very little feedback or “feeling” happening, yet much benefit for the your entire being. This could be the case for restorative yoga or Yoga Nidra. These practices are equally an experience of yoga and the ultimate aim of yoga as a physically demanding style of practice.
And as a teacher of yoga concerned about the general safety of the classes you teach, periodically re-assess the population you are teaching to, their average age and the fitness level of your students. As your community ages, you may decide to learn new styles of practice and teaching that will better serve the needs of your student base that might be considered “gentle,” “restorative” or even “therapeutic.” Nothing wrong with that, and you will become a more skilled teacher, able to work with many different kinds of students. Our education as teachers should really never stop. And instead of letting the expanding knowledge about yoga scare us, let’s get inspired to learn and integrate this new information into our work in such a way to build our confidence, both as practitioners of the art and teachers of the path.
 |
| Another View from 1/2 Mile Marker by Brad Gibson |
Now I'd like to address one particular issue that our questioner raised:
"My own thought about practice is, if I'm not feeling something, why bother? I know most of my students feel the same way."
Indeed, much of what we experience internally as we practice yoga is some sort of increase in sensation, whether it is a feeling of stretch or compression in muscles or near joints, or strong muscle contraction when we are using a muscle group to keep us in our pose. On the level of physical-mental connection, we get this feedback from the body and we know that something is happening. The vast majority of the time, if taught or practiced skillfully, this is probably a beneficial thing that leads to some very positive, “delicious” changes, as our writer points out.
One of the skills that we develop as we practice more consistently is the discrimination to know when the level of feeling is better or worse for us. It is true in yoga and in everyday life. We learn at a young age how hot is too hot, and such. If we acknowledge this experimental way that we all learn, then even when we go a bit too far in practice and have a brief “injury” or setback, it really shouldn’t be discouraging, because in some way this happens for us to find our limits and edges and provides us with wisdom for our future practice. We actually have learned something valuable about the yoga practice and ourselves. And, just to play devil’s advocate, don’t forget styles of yoga asana and meditation where there is not much going on, very little feedback or “feeling” happening, yet much benefit for the your entire being. This could be the case for restorative yoga or Yoga Nidra. These practices are equally an experience of yoga and the ultimate aim of yoga as a physically demanding style of practice.
And as a teacher of yoga concerned about the general safety of the classes you teach, periodically re-assess the population you are teaching to, their average age and the fitness level of your students. As your community ages, you may decide to learn new styles of practice and teaching that will better serve the needs of your student base that might be considered “gentle,” “restorative” or even “therapeutic.” Nothing wrong with that, and you will become a more skilled teacher, able to work with many different kinds of students. Our education as teachers should really never stop. And instead of letting the expanding knowledge about yoga scare us, let’s get inspired to learn and integrate this new information into our work in such a way to build our confidence, both as practitioners of the art and teachers of the path.
Monday, March 25, 2013
Santosha: Happiness and Longevity
by Ram
In the Sadhana Pada of the Yoga Sutras by Patanjali we are introduced to the eight rungs/limbs/steps of yoga whose practice helps us to develop attention as a tool to discriminate between ignorance and awareness and truth from illusion which is the means for liberation or enlightenment. The first two of these rungs or limbs are the yamas and niyamas that can be looked at as universal morality and personal observances. The practices of yamas and niyamas lay the foundation from which to develop all the other subtle practices. The second limb contains the five niyamas or observances/practices of self-training, and deals with how we relate to ourselves inwardly. One of the five niyamas is santosha, which means contentment or true happiness.
Santosha Anuttamah Sukha Labhah
From an attitude of contentment/true happiness (santosha), mental comfort, joy, and satisfaction (anuttamah sukha) are obtained. —Swami Jnaneshvara
To be contented and happy, even while experiencing life’s difficulties, becomes a process of growth through all kinds of circumstances (see Yoga and the Pursuit of Happiness). We should accept that there is a purpose for everything and we cultivate contentment to accept what happens. It means being happy with what we have rather than being unhappy about what we don't have. Humans seem to always be seeking satisfaction in the materialistic world and our internal fantasies. However, if we are contented with our wants, wishes and needs and truly happy with our lifestyle and what we currently have, it will help us in the journey to absolute truth and the highest realization. Discontentment and unhappiness arises when we get caught up in this materialistic world. Our desires and needs for material possessions, if left unfulfilled, create frustration, anger and loss of mental peace, leading to a disharmonious life (see Anger Management: Philosophy, Science and Yoga).
People are looking for ways to bring that peace and santosha in their lives, and so not surprisingly santosha seems to be the most sought after "principle" in the world today. Your own test for santosha would be about whether you respond through the five senses and react to the changes in all the circumstances of life or whether you listen to your inner voice and are not swayed by the material instincts.
In my previous post I emphasized the principle of karmayoga or selfless service (see Selfless Service for Harmonious Longevity). Karmayogis are known to constantly live in a world of true happiness. What could you possibly achieve by experiencing true happiness? Among several other benefits, true happiness is now known to extend longevity. Happy people have an advantage over unhappy ones—they are not only healthier but they may also live longer. This is the conclusion drawn from a review published in Applied Psychology: Health and Well-Being thus confirming the need to be happy for a healthy living as advocated in the yoga sutras. The research study compared 160 studies that examined several types of emotions defined as subjective well being (SWB). These included life satisfaction, optimism, hopefulness, sense of humor and other positive emotions. The summary of the findings include:
In the Sadhana Pada of the Yoga Sutras by Patanjali we are introduced to the eight rungs/limbs/steps of yoga whose practice helps us to develop attention as a tool to discriminate between ignorance and awareness and truth from illusion which is the means for liberation or enlightenment. The first two of these rungs or limbs are the yamas and niyamas that can be looked at as universal morality and personal observances. The practices of yamas and niyamas lay the foundation from which to develop all the other subtle practices. The second limb contains the five niyamas or observances/practices of self-training, and deals with how we relate to ourselves inwardly. One of the five niyamas is santosha, which means contentment or true happiness.
Santosha Anuttamah Sukha Labhah
From an attitude of contentment/true happiness (santosha), mental comfort, joy, and satisfaction (anuttamah sukha) are obtained. —Swami Jnaneshvara
To be contented and happy, even while experiencing life’s difficulties, becomes a process of growth through all kinds of circumstances (see Yoga and the Pursuit of Happiness). We should accept that there is a purpose for everything and we cultivate contentment to accept what happens. It means being happy with what we have rather than being unhappy about what we don't have. Humans seem to always be seeking satisfaction in the materialistic world and our internal fantasies. However, if we are contented with our wants, wishes and needs and truly happy with our lifestyle and what we currently have, it will help us in the journey to absolute truth and the highest realization. Discontentment and unhappiness arises when we get caught up in this materialistic world. Our desires and needs for material possessions, if left unfulfilled, create frustration, anger and loss of mental peace, leading to a disharmonious life (see Anger Management: Philosophy, Science and Yoga).
 |
| Chicken on Hawaii Beach by Brad Gibson |
In my previous post I emphasized the principle of karmayoga or selfless service (see Selfless Service for Harmonious Longevity). Karmayogis are known to constantly live in a world of true happiness. What could you possibly achieve by experiencing true happiness? Among several other benefits, true happiness is now known to extend longevity. Happy people have an advantage over unhappy ones—they are not only healthier but they may also live longer. This is the conclusion drawn from a review published in Applied Psychology: Health and Well-Being thus confirming the need to be happy for a healthy living as advocated in the yoga sutras. The research study compared 160 studies that examined several types of emotions defined as subjective well being (SWB). These included life satisfaction, optimism, hopefulness, sense of humor and other positive emotions. The summary of the findings include:
- Happy people exhibited a high SWB as compared to less happy individuals.
- Happy people with a high SWB had better health and longevity.
- A high SWB (exhibited by happy people) was related to lower mortality rate in both healthy and diseased populations.
- Unhappy and stressed people (having a low SWB) had higher blood pressure levels and low immune response as compared to happy people with high SWB.
Friday, March 22, 2013
Healthy Spirits: New Arrivals CASTRO
1. Panil Barriquee Sour Red Ale
2. Anchorage Tide & Its Takers
3. Jolly Pumpkin Oro De Calabaza
4. Dieu Du Ciel! Peche Mortel Imperial Coffee Stout
5. Beer Here Kama Citra
6. Thornbridge Hall Halcyon,Jaipur IPA, Kipling, St. Petersburg Russian Stout
7. Cuvee Des Jonquilles
2. Anchorage Tide & Its Takers
3. Jolly Pumpkin Oro De Calabaza
4. Dieu Du Ciel! Peche Mortel Imperial Coffee Stout
5. Beer Here Kama Citra
6. Thornbridge Hall Halcyon,Jaipur IPA, Kipling, St. Petersburg Russian Stout
7. Cuvee Des Jonquilles
Friday Q&A: Yoga Nidra, Restorative Yoga, Meditation and Savasana
Q: I recently started listening to Rod Stryker's Yoga Nidra CD. I shut my office door at lunch, lay out my mat and this week have finally made it through the short session without falling asleep. (I don't like writing "made it", as that sounds like a burden and it's not, it's wonderful). This started me wondering about the difference in the expected results between Yoga Nidra, the restorative yoga that I sometimes do at night, meditation (which I'm definitely a novice at), Savasana...
I want to thank all of you for your efforts in sharing your thoughts. It is a gift that I appreciate very much.”
A: Thanks for this great question, about which I could quite honestly get long winded, since several of the topics are quite complex. I will try to be succinct in sussing out a few helpful distinctions. I’d like to start by talking about restorative yoga for a moment. The name kinda gives this one away: the practice of these supported asana are said to be restorative for the practitioner. Well, on what level? Could be physically, mentally, emotionally, or even spiritually restorative. These postures are usually done on the ground either sitting or reclining over supportive props. A few we have looked at on this blog include Supported Savasana, Supported Reclined Cobblers Pose, and Supported Child’s Pose. Once you get set up in the pose, you are simply allowing your body to rest in the position you find yourself in. From there, you could conceivably do some sort of meditation or listen to a recorded yoga nidra, as this writer has been doing lately. To view and read more about restorative yoga, check out Judith Lasater’s classic book Relax and Renew.
Savasana, which has come to be associated as the final pose of the physical practice of yoga in most classes around this country, is done in the supine position. In its simplest form, you simply lie down on your back without any support other than your sticky mat. However, you could do a more restorative version, or at least more supported version, like our version with the shin bones up on a chair seat. Its purpose can be to simply provide a brief rest for the physical body following your active asana practice, or it could be an opportunity for a guided meditation led by your teacher or a recording, or a self-guided meditation such as simple moment-by-moment breath awareness. It has been proposed by several of my teachers that Savasana has the purpose of allowing the practice to be integrated into our bodies and minds to assist in gradual changes brought about by yoga. It is likened to letting a cake “set-up” on the counter after baking in the oven to allow the flavors to fully blend and mix before biting in for a taste. I love those food metaphors! Now I want a piece of cake!
Meditation is a huge topic, but suffice it to say that we often do several simple meditation techniques in modern yoga classes that are “mindfulness exercises” in which we keep bringing our awareness back to a predetermined focus for the period of the meditation. Paramount among several possible purposes is the famous one from the Yoga Sutra of Patanjali, to quiet the mental chatter or “fluctuations of consciousness” (as one translator put it). However, there are other purposes both in the hatha yoga tradition as well as aligned traditions, such as the Buddhist tradition, including using your meditation to transform the suffering of others into an inner peacefulness.
And finally, the yoga nidra we practice today was developed by Swami Satyananda Saraswati in the 1940s, and is discussed in his book Yoga Nidra. In his book, he claims to have developed this yoga nidra technique, which I feel is a kind of near subliminal suggestion or learning, by blending a seated meditation practice that is very old with more modern psychology techniques. And, just as in the CD our questioner has been listening to, even though you are encouraged to stay lightly awake and attentive during the session - which is usually from 20-45 minutes in length (a whole lot longer than our usual Savasana!) - you supposedly still get benefits even if you fall asleep. In addition to the deep sense of relaxation that usually results, you are asked to set an intention or sankalpa at that the start of the yoga nidra. You are choosing, essentially, something that you want the yoga nidra to help you bring to fruition. You are asked to remind yourself of the same intention at the very end of the practice as well, so it is at the forefront of your consciousness when you are done.
So, these four tools of yoga share some similarities, yet they each have some unique distinctions as well. Hopefully this discussion will start to bring greater clarity to each of them for you. And they are all wonderful to practice, so try them out this coming week in your home practice to see what differences you can observe yourself.
—Baxter
I want to thank all of you for your efforts in sharing your thoughts. It is a gift that I appreciate very much.”
A: Thanks for this great question, about which I could quite honestly get long winded, since several of the topics are quite complex. I will try to be succinct in sussing out a few helpful distinctions. I’d like to start by talking about restorative yoga for a moment. The name kinda gives this one away: the practice of these supported asana are said to be restorative for the practitioner. Well, on what level? Could be physically, mentally, emotionally, or even spiritually restorative. These postures are usually done on the ground either sitting or reclining over supportive props. A few we have looked at on this blog include Supported Savasana, Supported Reclined Cobblers Pose, and Supported Child’s Pose. Once you get set up in the pose, you are simply allowing your body to rest in the position you find yourself in. From there, you could conceivably do some sort of meditation or listen to a recorded yoga nidra, as this writer has been doing lately. To view and read more about restorative yoga, check out Judith Lasater’s classic book Relax and Renew.
Savasana, which has come to be associated as the final pose of the physical practice of yoga in most classes around this country, is done in the supine position. In its simplest form, you simply lie down on your back without any support other than your sticky mat. However, you could do a more restorative version, or at least more supported version, like our version with the shin bones up on a chair seat. Its purpose can be to simply provide a brief rest for the physical body following your active asana practice, or it could be an opportunity for a guided meditation led by your teacher or a recording, or a self-guided meditation such as simple moment-by-moment breath awareness. It has been proposed by several of my teachers that Savasana has the purpose of allowing the practice to be integrated into our bodies and minds to assist in gradual changes brought about by yoga. It is likened to letting a cake “set-up” on the counter after baking in the oven to allow the flavors to fully blend and mix before biting in for a taste. I love those food metaphors! Now I want a piece of cake!
Meditation is a huge topic, but suffice it to say that we often do several simple meditation techniques in modern yoga classes that are “mindfulness exercises” in which we keep bringing our awareness back to a predetermined focus for the period of the meditation. Paramount among several possible purposes is the famous one from the Yoga Sutra of Patanjali, to quiet the mental chatter or “fluctuations of consciousness” (as one translator put it). However, there are other purposes both in the hatha yoga tradition as well as aligned traditions, such as the Buddhist tradition, including using your meditation to transform the suffering of others into an inner peacefulness.
And finally, the yoga nidra we practice today was developed by Swami Satyananda Saraswati in the 1940s, and is discussed in his book Yoga Nidra. In his book, he claims to have developed this yoga nidra technique, which I feel is a kind of near subliminal suggestion or learning, by blending a seated meditation practice that is very old with more modern psychology techniques. And, just as in the CD our questioner has been listening to, even though you are encouraged to stay lightly awake and attentive during the session - which is usually from 20-45 minutes in length (a whole lot longer than our usual Savasana!) - you supposedly still get benefits even if you fall asleep. In addition to the deep sense of relaxation that usually results, you are asked to set an intention or sankalpa at that the start of the yoga nidra. You are choosing, essentially, something that you want the yoga nidra to help you bring to fruition. You are asked to remind yourself of the same intention at the very end of the practice as well, so it is at the forefront of your consciousness when you are done.
So, these four tools of yoga share some similarities, yet they each have some unique distinctions as well. Hopefully this discussion will start to bring greater clarity to each of them for you. And they are all wonderful to practice, so try them out this coming week in your home practice to see what differences you can observe yourself.
—Baxter
Thursday, March 21, 2013
The Power of Fact Checking: Timothy McCall on Elephant Journal
by Nina
Just a quick announcement today to let you know that Timothy has a very interesting post up now on Elephant Journal Does Yoga Kill?
Recently Timothy wrote about yoga and strokes on our blog (see Will Yoga Cause a Stroke? Could It Prevent One?), covering the topic in general and how to practice yoga safely. In his Elephant Journal post, however, Timothy directly takes on New York Times science writer William Broad’s claims about the relationship between yoga and strokes, responding point by point to Broad’s claims and looking more deeply into the research that Broad used to back them up. All I can say is, wow, that fact checking thing is really amazing—wonder why Broad's editors didn’t avail themselves.
My favorite fact is this one:
“To bolster his case, he listed several people whose deaths might have been caused by yoga including this one: “In Los Angeles in 2004, Sita White, 43, a British heiress and a favorite of gossip columnists, collapsed and died in a yoga class. The question is why.”
What Broad neglected to mention is that she wasn’t doing yoga at the time. According to eyewitnesses and media reports, White collapsed and died while students were filing in and putting down their mats.”
I also love Timothy’s conclusion:
“The truth, on the other hand, is often complicated, nuanced, and doesn’t always make a great story. And it is precisely that satya—subtle, interpenetrating, endlessly unfolding—that yogis are after.”
But you should go ahead and check out this article! And let us know what you think.
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| Buddha Waiting for Spring by Michele Macartney-Filgate |
Recently Timothy wrote about yoga and strokes on our blog (see Will Yoga Cause a Stroke? Could It Prevent One?), covering the topic in general and how to practice yoga safely. In his Elephant Journal post, however, Timothy directly takes on New York Times science writer William Broad’s claims about the relationship between yoga and strokes, responding point by point to Broad’s claims and looking more deeply into the research that Broad used to back them up. All I can say is, wow, that fact checking thing is really amazing—wonder why Broad's editors didn’t avail themselves.
My favorite fact is this one:
“To bolster his case, he listed several people whose deaths might have been caused by yoga including this one: “In Los Angeles in 2004, Sita White, 43, a British heiress and a favorite of gossip columnists, collapsed and died in a yoga class. The question is why.”
What Broad neglected to mention is that she wasn’t doing yoga at the time. According to eyewitnesses and media reports, White collapsed and died while students were filing in and putting down their mats.”
I also love Timothy’s conclusion:
“The truth, on the other hand, is often complicated, nuanced, and doesn’t always make a great story. And it is precisely that satya—subtle, interpenetrating, endlessly unfolding—that yogis are after.”
But you should go ahead and check out this article! And let us know what you think.
Wednesday, March 20, 2013
Healthy Spirits: New Arrivals CASTRO
New Arrivals CASTRO:
1. Ommegang Iron Throne (the official Game of Thrones tie-in beer)
2. Brasserie De Silly Scotch Ale aged in Bordeaux Barrels
3. Cismontane Holy Jim Falls Extra Pale
4. Kwak
5. Kwak glassware
6. Fuller's Black Cab Stout
7. Ballast Point Dorado
8. Dogfish Head Theobroma
9. Fresh batches of Knee Deep Batch #138 IPA, Hop Shortage, Hoptologist and Simtra!
10. Deschutes River Ale/Alaskan Pilot Series:Troppelbock
1. Ommegang Iron Throne (the official Game of Thrones tie-in beer)
2. Brasserie De Silly Scotch Ale aged in Bordeaux Barrels
3. Cismontane Holy Jim Falls Extra Pale
4. Kwak
5. Kwak glassware
6. Fuller's Black Cab Stout
7. Ballast Point Dorado
8. Dogfish Head Theobroma
9. Fresh batches of Knee Deep Batch #138 IPA, Hop Shortage, Hoptologist and Simtra!
10. Deschutes River Ale/Alaskan Pilot Series:Troppelbock
When to Transition to a Gentler Practice, Part 2
by Nina
"At ninety-three, he could still perform difficult asanas--including variations on the headstand many younger "masters" could not. When he was ninety-five, however, he fell and broke his hip. Because of the reputation of Krishnamacharya, several leading surgeons offered to operate—but he would have none of it. Instead, he rigged up pulleys and ropes by his bed and began to experiment with new Yogic techniques for his own rehabilitation. Within two months he was able to walk, but the loss of full freedom of movement depressed him." —from Health, Healing and Beyond by T.K.V. Desikachar (about his father Krishnamacharya)
In Baxter’s post yesterday When to Transition to a Gentler Practice, he quoted a letter we received from a reader asking for advice about when to transition to a gentler asana practice. This is not the first time we’ve received such a question; in fact, this is probably the most frequent question we get here on Yoga for Healthy Aging. I suspect that most people with this question are hoping for some kind of formula from us, saying for example, if you can no longer do x, y, and z poses, it is time for your transition or most people should make the transition by age 65. But as I said to Baxter, I really feel that if you are asking the question, it’s not time yet. Because when the time comes, you will know it. Maybe you will be like Krishnamacharya, who had to change when he was 95. Or maybe you will need to transition much earlier, the way I did.
In my forties I had a rather strong, what I like to call “semi-fancy” asana practice. I took an advanced yoga class, did challenging poses like arm balances, full Lotus, advanced backbends, etc., practiced about two hours a day, and did long inversions almost every day (including a ten-minute headstand with variations and a ten minute Shoulderstand). I quite enjoyed the athleticism of my practice, and the feeling of strength and physical wellbeing it brought to me. By my fifties, however, I developed certain physical problems, probably brought on by menopause, which forced me to change my practice. Mild arthritis in my right hip meant that I could no longer do Lotus or even half Lotus and that I had to start using props in certain other poses. And two rounds of frozen shoulder (who knew you could get it more than once?) temporarily restricted my range of motion in my shoulder so that I was very limited in what I could do with my upper body, and after the frozen shoulders abated, I was never able to get my full range of motion back (though I’m still flexible in that area, compared to some).
I practiced asana throughout all these difficulties, adapting my practice as my restrictions increased and then decreased. While my shoulder was frozen, I couldn’t even do Downward-Facing Dog pose, much less Headstand, Handstand, or Upward Bow pose. So my practice was by nature very gentle. After I got better, I began to gradually ease my way back into the poses I couldn’t do with my temporary injury, and I’m still working on getting back to where I was (realizing, of course, that I may never get there).
When I was able to do Headstand again, I made a conscious decision not to do it as often or as long as I used to. I felt that it was a pose I enjoyed so much, I didn’t want to risk losing it again, and I knew that both Headstand and Shoulderstand would be pretty hard on my neck. So I decided to practice it only about twice a week and only for about 5 minutes each time, instead of the way I used to practice it. I had absolutely no scientific evidence that this was a good idea, and it was not suggested to me by any of my teachers, it was just a feeling I decided to follow. And it can’t hurt to be cautious, right? Removing the long inversions from my practice also made it shorter, so now my practice is more in the 1 1/2 hour range (and sometimes shorter, if I’m tired). As it happens, I never had to leave my regular (intermediate) yoga class. That’s partly because I know how to make modifications to my poses (or do alternatives) when there is something I can’t do. But it’s also because my teacher has been very supportive and understanding. (Once he said something about me—thank you, Donald—that I’ll never forget: “Nina never gives up!”)
The point is, my transition has been a very organic process, in which I’ve responded to signals from my body (some rather loud, others perhaps not) and made adaptations along the way. It hasn’t all been a one-way process, either. During times of difficulty, my practice was very gentle, and when I was more able, I returned to a stronger practice. And I also know, the transition process is not over yet. Who knows what the future holds. Will I be still be doing Headstand at 95 like Krishnamacharya? Or will I have to give it up much earlier?
Baxter, too, has gone through a similar process, with physical problems (including a touch of hip arthritis) prompting him to modify his practice. And that’s how I think it will turn out for most of you, dear readers. Perhaps you will have an injury or illness that forces you to change your practice, either temporarily or permanently. Or perhaps you will simply reach a point (who knows at what age?) when you can just no longer do the poses you used to be able to do or get through an entire class the way you used to, and you’ll know deep down inside that now is that time for a change. Like the future, this process is both inevitable and completely unpredictable. But it is your own body that will guide you through it.
"At ninety-three, he could still perform difficult asanas--including variations on the headstand many younger "masters" could not. When he was ninety-five, however, he fell and broke his hip. Because of the reputation of Krishnamacharya, several leading surgeons offered to operate—but he would have none of it. Instead, he rigged up pulleys and ropes by his bed and began to experiment with new Yogic techniques for his own rehabilitation. Within two months he was able to walk, but the loss of full freedom of movement depressed him." —from Health, Healing and Beyond by T.K.V. Desikachar (about his father Krishnamacharya)
In Baxter’s post yesterday When to Transition to a Gentler Practice, he quoted a letter we received from a reader asking for advice about when to transition to a gentler asana practice. This is not the first time we’ve received such a question; in fact, this is probably the most frequent question we get here on Yoga for Healthy Aging. I suspect that most people with this question are hoping for some kind of formula from us, saying for example, if you can no longer do x, y, and z poses, it is time for your transition or most people should make the transition by age 65. But as I said to Baxter, I really feel that if you are asking the question, it’s not time yet. Because when the time comes, you will know it. Maybe you will be like Krishnamacharya, who had to change when he was 95. Or maybe you will need to transition much earlier, the way I did.
In my forties I had a rather strong, what I like to call “semi-fancy” asana practice. I took an advanced yoga class, did challenging poses like arm balances, full Lotus, advanced backbends, etc., practiced about two hours a day, and did long inversions almost every day (including a ten-minute headstand with variations and a ten minute Shoulderstand). I quite enjoyed the athleticism of my practice, and the feeling of strength and physical wellbeing it brought to me. By my fifties, however, I developed certain physical problems, probably brought on by menopause, which forced me to change my practice. Mild arthritis in my right hip meant that I could no longer do Lotus or even half Lotus and that I had to start using props in certain other poses. And two rounds of frozen shoulder (who knew you could get it more than once?) temporarily restricted my range of motion in my shoulder so that I was very limited in what I could do with my upper body, and after the frozen shoulders abated, I was never able to get my full range of motion back (though I’m still flexible in that area, compared to some).
I practiced asana throughout all these difficulties, adapting my practice as my restrictions increased and then decreased. While my shoulder was frozen, I couldn’t even do Downward-Facing Dog pose, much less Headstand, Handstand, or Upward Bow pose. So my practice was by nature very gentle. After I got better, I began to gradually ease my way back into the poses I couldn’t do with my temporary injury, and I’m still working on getting back to where I was (realizing, of course, that I may never get there).
 |
| Hidden Waterfall by Brad Gibson |
The point is, my transition has been a very organic process, in which I’ve responded to signals from my body (some rather loud, others perhaps not) and made adaptations along the way. It hasn’t all been a one-way process, either. During times of difficulty, my practice was very gentle, and when I was more able, I returned to a stronger practice. And I also know, the transition process is not over yet. Who knows what the future holds. Will I be still be doing Headstand at 95 like Krishnamacharya? Or will I have to give it up much earlier?
Baxter, too, has gone through a similar process, with physical problems (including a touch of hip arthritis) prompting him to modify his practice. And that’s how I think it will turn out for most of you, dear readers. Perhaps you will have an injury or illness that forces you to change your practice, either temporarily or permanently. Or perhaps you will simply reach a point (who knows at what age?) when you can just no longer do the poses you used to be able to do or get through an entire class the way you used to, and you’ll know deep down inside that now is that time for a change. Like the future, this process is both inevitable and completely unpredictable. But it is your own body that will guide you through it.
Tuesday, March 19, 2013
When to Transition to a Gentler Yoga Practice
by Baxter
The question of when to transition to a gentler way of practice is one of those million dollar questions, right? When (and how) should we start changing our yoga practice? In fact, we recently received this very question from a reader:
“Thank you for this wonderful blog. I am 60 years old and new to yoga. I come from 10 years of doing weight lifting. I also would like to know when to transition to a gentler way of practice? It seems that after a strenuous yoga class it takes a couple of days for my muscles to stop from being sore. But I don't want to lose my strength. Any thoughts on this would be appreciated!”
Yesterday’s post (see Range of Motion: Yoga's Got It Covered) is a timely one, as it speaks to the benefits of maintaining a certain amount of yoga asana practice over time to help maintain good range of motion at the joints so we can do things we want and need to do in life. But there is relatively little guidance from the various yoga schools that have made their way to the US or have actually evolved into new systems of practice in the US on how the intensity of a yoga practice should modify and change as students age.
However, as I mentioned previously, in the yoga tradition of Krishnamacharya, they teach that there are different stages of life, from student to householder to senior to hermit, more or less. At each stage of life there are different responsibilities and goals to address, and yoga practice would be modified at each stage to help accomplish those goals. Also, in that tradition, not only does the level of strenuous practice typically go from lots when you are a child, gradually diminishing as you age, but students often work with an individual teacher who can act as a more objective guide to assist them in figuring out just such questions that arise, especially as practitioners get into their 60s and 70s.
I am not aware of any other specific guidelines from other yoga traditions or styles that specifically address what our reader has noticed following a strenuous yoga asana class. I think it is reasonable to expect a bit of soreness the day after a class that is somewhat challenging to your body on both a strengthening and stretching level. But if your symptoms of soreness last more than 24 hours, I’d be looking for a class that is a bit less challenging and more tolerable for you body.
Not finding much in the yoga world about this, I came across this great website from the Centers for Disease Control (CDC) that addresses western recommendations on both aerobic activity levels and muscle strengthening activities for older adults (see How much physical activity do older adults need?).
What you will smile at if you make it all the way down to the bottom of the page is that yoga is listed last as an acceptable strengthening activity. So how much yoga are they suggesting? Well, they recommend “muscle strengthening activities” at least twice a week that work all the major muscle groups of the body. However, they don’t state how long these sessions should be. A typical average yoga class in the gym or studio is 1 hour to 1.5 hours long. So you’d be meeting these criteria if you went to 2 classes a week. As an alternative, you could do a home practice two or more days a week for 20-30 minutes, and if you designed a sequence of poses that works all the major muscle groups of the body, which CDC defines as legs, hips, back, abdomen, chest, shoulders, and arms, you might also meet their recommendations. I’d use the soreness levels as a way of deciding how strenuous your work should be, and I think it is a good idea, if you do get sore for 24 hours after you practice, to space your sessions out to at least every other day—just a common sense recommendation.
Having said all that, there is a more organic way in which many of us allow our practices to change and evolve over time that has been true for Nina and me, and Nina will share those ideas with you tomorrow. In the meantime, if any of our readers have come across other recommendations on this topic from their yoga traditions, please write to us and let us know what you have learned. We’ll pass it on the rest of our readers!
 |
| Meadow, Forest, Fog, Sky by Brad Gibson |
“Thank you for this wonderful blog. I am 60 years old and new to yoga. I come from 10 years of doing weight lifting. I also would like to know when to transition to a gentler way of practice? It seems that after a strenuous yoga class it takes a couple of days for my muscles to stop from being sore. But I don't want to lose my strength. Any thoughts on this would be appreciated!”
Yesterday’s post (see Range of Motion: Yoga's Got It Covered) is a timely one, as it speaks to the benefits of maintaining a certain amount of yoga asana practice over time to help maintain good range of motion at the joints so we can do things we want and need to do in life. But there is relatively little guidance from the various yoga schools that have made their way to the US or have actually evolved into new systems of practice in the US on how the intensity of a yoga practice should modify and change as students age.
However, as I mentioned previously, in the yoga tradition of Krishnamacharya, they teach that there are different stages of life, from student to householder to senior to hermit, more or less. At each stage of life there are different responsibilities and goals to address, and yoga practice would be modified at each stage to help accomplish those goals. Also, in that tradition, not only does the level of strenuous practice typically go from lots when you are a child, gradually diminishing as you age, but students often work with an individual teacher who can act as a more objective guide to assist them in figuring out just such questions that arise, especially as practitioners get into their 60s and 70s.
I am not aware of any other specific guidelines from other yoga traditions or styles that specifically address what our reader has noticed following a strenuous yoga asana class. I think it is reasonable to expect a bit of soreness the day after a class that is somewhat challenging to your body on both a strengthening and stretching level. But if your symptoms of soreness last more than 24 hours, I’d be looking for a class that is a bit less challenging and more tolerable for you body.
Not finding much in the yoga world about this, I came across this great website from the Centers for Disease Control (CDC) that addresses western recommendations on both aerobic activity levels and muscle strengthening activities for older adults (see How much physical activity do older adults need?).
What you will smile at if you make it all the way down to the bottom of the page is that yoga is listed last as an acceptable strengthening activity. So how much yoga are they suggesting? Well, they recommend “muscle strengthening activities” at least twice a week that work all the major muscle groups of the body. However, they don’t state how long these sessions should be. A typical average yoga class in the gym or studio is 1 hour to 1.5 hours long. So you’d be meeting these criteria if you went to 2 classes a week. As an alternative, you could do a home practice two or more days a week for 20-30 minutes, and if you designed a sequence of poses that works all the major muscle groups of the body, which CDC defines as legs, hips, back, abdomen, chest, shoulders, and arms, you might also meet their recommendations. I’d use the soreness levels as a way of deciding how strenuous your work should be, and I think it is a good idea, if you do get sore for 24 hours after you practice, to space your sessions out to at least every other day—just a common sense recommendation.
Having said all that, there is a more organic way in which many of us allow our practices to change and evolve over time that has been true for Nina and me, and Nina will share those ideas with you tomorrow. In the meantime, if any of our readers have come across other recommendations on this topic from their yoga traditions, please write to us and let us know what you have learned. We’ll pass it on the rest of our readers!
Tips For Healthy Holiday Eating
When the holidays arrive, many people forget all about their diets and healthy eating. Weight gains of 7 - 10 pounds are common between Halloween and Christmas. To make the holidays easier, these tips will help you with healthy eating through the season and not gaining weight.
Most traditional foods can be made low fat. Turkey is very lean without the skin, and gravy can be made without any fat. Potatoes that are served without butter can be very healthy. The beloved pumpkin pie is nutritious, although it can be made into a fatty dessert with the adding of whipped cream.
Even though the holidays are in, don't forget about the exercise. Keeping weight off during the holiday season is burning off the extra calories. You should plan a walk after meals, park farther from stores when you shop, and take a few walks around the mall before you begin shopping.
During holiday parties and at family dinners, feel free to sample foods although you shouldn't splurge. Decide on what you plan to eat in advance, then stick to your plan. Eat plenty of vegetables, fruit, low fat dressings, and slices of lean meats. Before you go to a party, eat a small snack to help curb your appetite.
If at all possible, avoid alcohol. Having too many drinks can cripple your will power, and also add excess calories to your diet. In the place of alcohol, drink water with lemon. Water can help to limit your appetite and keep you from binging. Also make sure to avoid eggnog, as each glass can have up to 300 calories.
Be flexible with your healthy eating, as one bad meal won't ruin your diet. Try to balance your calories over a few days and don't just look at one meal or day.
Most traditional foods can be made low fat. Turkey is very lean without the skin, and gravy can be made without any fat. Potatoes that are served without butter can be very healthy. The beloved pumpkin pie is nutritious, although it can be made into a fatty dessert with the adding of whipped cream.
Even though the holidays are in, don't forget about the exercise. Keeping weight off during the holiday season is burning off the extra calories. You should plan a walk after meals, park farther from stores when you shop, and take a few walks around the mall before you begin shopping.
During holiday parties and at family dinners, feel free to sample foods although you shouldn't splurge. Decide on what you plan to eat in advance, then stick to your plan. Eat plenty of vegetables, fruit, low fat dressings, and slices of lean meats. Before you go to a party, eat a small snack to help curb your appetite.
If at all possible, avoid alcohol. Having too many drinks can cripple your will power, and also add excess calories to your diet. In the place of alcohol, drink water with lemon. Water can help to limit your appetite and keep you from binging. Also make sure to avoid eggnog, as each glass can have up to 300 calories.
Be flexible with your healthy eating, as one bad meal won't ruin your diet. Try to balance your calories over a few days and don't just look at one meal or day.
Monday, March 18, 2013
Range of Motion: Yoga's Got It Covered!
by Nina and Shari
In the spirit of trying to focus on the benefits of yoga practice (see We Didn't Mean to Scare You) and not just potential problems, I’ve asked Shari Ser to work with me on a series of posts about the special benefits of yoga asana practice. One of the special benefits of yoga asana practice that I’ve really come to appreciate in recent years is how helpful it is for maintaining and/or improving range of motion in our joints. Yeah, I know that sounds kinda nerdy—and “range of motion” is definitely a technical anatomical term. But I really feel it is worth understanding this concept and why it is one of the ways in which yoga is such a wonderful and versatile form of exercise. I decided to start by asking Shari to go over the basics.
Nina: What is range of motion?
Shari: Our bodies move through space because of the unique construction of how our bones fit together to form joints. Muscles are what make these joints move through space; physical motion is caused by muscle contractions. All joints in the human body have an optimum amount of motion, but specific joints in the body, such as hip joints or shoulder joints, don’t move the same way due to unique architectural constructs. When we describe joint motion we are talking about how much movement occurs at a specific joint, and this motion is called the RANGE OF MOTION (ROM).
All joints of the human body have a prescribed degree of movement. Range of motion is described very precisely by medical professionals, and they have determined specifically how much motion a shoulder joint has, a knee joint has, a thumb joint has, and. These measurements are considered the "normal" range of motion of the joint.
When a joint moves more than the prescribed degree of normal movement, that joint is called “hypermobile.” (Have any of you had a yoga teacher tell you that one or more of your joints is hypermobile?) When a joint moves less than the prescribed degree of normal movement, that joint is called “hypomobile.” There is also a basic principle regarding joint movements: the more flexibility, the less stability; the more stability, the less flexibility.
For those who have an overly mobile joint, we can practice yoga to gain stability and strength to control our excessive flexibility and ROM.
For those who have limitations in ROM, which can be caused by muscle weakness, muscle tightness, arthritic boney changes where some barrier is stopping movement (like bone spurs), inflammation and swelling from acute injuries, yoga can be used as a therapeutic modality for ROM gain.
Nina: Yes, I have often heard from my teachers, that students who are overly flexible need to build strength and stability and students who are tight need to work on increasing flexibility. And since we have both stretching and strengthening in yoga, it’s perfect for both groups. But let’s talk now about why range of motion is important for healthy aging.
Shari: A yoga teacher once said to me, “I do yoga so I can do the other things in my life that are important to me.” I don’t think I understood her comment way back then, but now in my 50’s I definitely do! To maintain optimum ROM throughout all my joints allows me to continue to be independent and take care of my business. Several posts back, Baxter talked about independence in seniors when he visited nursing homes or assisted living facilities (see Transferring and Yoga: Wisdom from Jane Fonda). It is the little things that we take for granted, like bending down to pick up a paper clip or tying our shoes. If I didn't have full mobility in my shoulders, hips, back, knees, or the dexterity to do a fine task like tying my shoes, I would either have to change my style of footwear or ask for assistance! The other objective in keeping up your joint ROM is "use it or lose it." Putting your body into positions (asana) that it might not do daily allows for ROM maintenance, keeping arthritis at bay, keeping muscles strong and healthy, and encouraging full body circulation by the squeezing and soaking that asana encourages.
Nina: Why is yoga better than other forms of exercise in maintaining ROM in joints?
Shari: If you have limited time to exercise and are looking for the best type of exercise for ROM, yoga is often recommended. But why wouldn't another type of full body exercise like walking or swimming be just as good? In our yoga practice we rarely do the same routine daily. For a well rounded yoga practice—whether we are in a class or practicing on our own—we vary what we do. We emphasize different motions to cause our joints to move in many different ways and directions. Some days we might choose to do standing poses and focus our practice on hip motions or our spinal motions like twists or forward bends, or backbending. Other days we might emphasize our shoulders and spines in backbends or inversions. Our choices are practically limitless and often depend only on our skill set, time and focus. In other types of exercise like walking, we might vary our walks by emphasizing a hilly walk or a walk with a lot of stairs. We can vary our speed of walking and our stride length. We can certainly walk to increase our heart rate, and we can definitely bring our hearts into a training zone. But walking does not improve our ROM and quite often can actually make us less flexible. Swimming, another full body exercise is also quite popular, and while it definitely can improve ROM through varied strokes and resistance, it does not fully involve all our joint ROM like yoga.
In addition, the beauty of yoga for ROM maintenance and improvement is the adaptability of asana to meet us where we are. With a skilled teacher almost every single yoga asana taught to a beginner can be modified to take into consideration ROM loss. With the usage of different props and static holding of an asana we can improve flexibility and motion significantly over time. The only downside is that yoga changes are slow and take patience.
Nina: That’s a great point about how all the poses can be practiced in one form or another, even by beginners, because that means that all the benefits for joint range of motion are available to every practitioner. So what kind of yoga practice would you recommend for someone who is concerned with maintaining and/or increasing range of motion in their joints?
Shari: Your practice should include a wide array of poses that are kept lively, with focusing on a different concept each time you practice. No daily practice should always be the same because we will not improve our abilities and an unvarying practice can lead to overuse injuries.
To maintain or increase ROM in a particular joint, such as your hip or shoulder joints, we need to challenge the joint we are focusing on. Taking the joint into a stretch and statically holding the stretch for up to 30 seconds will cause scar tissue to begin to stretch. The key point here is to make sure that the stretch feels broad and there is NO RIPPING sensation. This is when props might be suggested to make a pose more accessible, and then once the pose is understood, slowly removing the prop support so you have to "work a bit harder." There are plenty of techniques for stretching which all of us have touched on in the past so you might want to review these posts again (see How to Stretch among others). Also when there are ROM limitations on one side only, please only go into the range of movement for the stiff joint and limit the more flexible side. This will help you keep symmetrical in your practice.
Nina: Thanks, Shari! For me, at this point in my life, I really value how yoga includes such a rich variety of poses and ways of practicing that allow us to take our joints through a variety of motions. For example, the various standing poses, many with a feet-wide-apart stance, take your hips and shoulders through forward bending, twisting, backbending, and so on. I can’t do them all every day, so I try to balance my week by doing different standing poses on each of the days so by the end of the week, I’ve gotten through most if not all of them. I also do regular hip stretches to maintain ROM in my arthritic right hip—and so far, that’s been working well!
And, dear readers, I hope this discussion helps deepen your appreciation of yoga asana practice. And if your practice isn't already filled with variety, I hope you'll be encouraged to start to mix it up!
 |
| Moving the Shoulder Joints |
Nina: What is range of motion?
Shari: Our bodies move through space because of the unique construction of how our bones fit together to form joints. Muscles are what make these joints move through space; physical motion is caused by muscle contractions. All joints in the human body have an optimum amount of motion, but specific joints in the body, such as hip joints or shoulder joints, don’t move the same way due to unique architectural constructs. When we describe joint motion we are talking about how much movement occurs at a specific joint, and this motion is called the RANGE OF MOTION (ROM).
All joints of the human body have a prescribed degree of movement. Range of motion is described very precisely by medical professionals, and they have determined specifically how much motion a shoulder joint has, a knee joint has, a thumb joint has, and. These measurements are considered the "normal" range of motion of the joint.
When a joint moves more than the prescribed degree of normal movement, that joint is called “hypermobile.” (Have any of you had a yoga teacher tell you that one or more of your joints is hypermobile?) When a joint moves less than the prescribed degree of normal movement, that joint is called “hypomobile.” There is also a basic principle regarding joint movements: the more flexibility, the less stability; the more stability, the less flexibility.
For those who have an overly mobile joint, we can practice yoga to gain stability and strength to control our excessive flexibility and ROM.
For those who have limitations in ROM, which can be caused by muscle weakness, muscle tightness, arthritic boney changes where some barrier is stopping movement (like bone spurs), inflammation and swelling from acute injuries, yoga can be used as a therapeutic modality for ROM gain.
Nina: Yes, I have often heard from my teachers, that students who are overly flexible need to build strength and stability and students who are tight need to work on increasing flexibility. And since we have both stretching and strengthening in yoga, it’s perfect for both groups. But let’s talk now about why range of motion is important for healthy aging.
Shari: A yoga teacher once said to me, “I do yoga so I can do the other things in my life that are important to me.” I don’t think I understood her comment way back then, but now in my 50’s I definitely do! To maintain optimum ROM throughout all my joints allows me to continue to be independent and take care of my business. Several posts back, Baxter talked about independence in seniors when he visited nursing homes or assisted living facilities (see Transferring and Yoga: Wisdom from Jane Fonda). It is the little things that we take for granted, like bending down to pick up a paper clip or tying our shoes. If I didn't have full mobility in my shoulders, hips, back, knees, or the dexterity to do a fine task like tying my shoes, I would either have to change my style of footwear or ask for assistance! The other objective in keeping up your joint ROM is "use it or lose it." Putting your body into positions (asana) that it might not do daily allows for ROM maintenance, keeping arthritis at bay, keeping muscles strong and healthy, and encouraging full body circulation by the squeezing and soaking that asana encourages.
Nina: Why is yoga better than other forms of exercise in maintaining ROM in joints?
Shari: If you have limited time to exercise and are looking for the best type of exercise for ROM, yoga is often recommended. But why wouldn't another type of full body exercise like walking or swimming be just as good? In our yoga practice we rarely do the same routine daily. For a well rounded yoga practice—whether we are in a class or practicing on our own—we vary what we do. We emphasize different motions to cause our joints to move in many different ways and directions. Some days we might choose to do standing poses and focus our practice on hip motions or our spinal motions like twists or forward bends, or backbending. Other days we might emphasize our shoulders and spines in backbends or inversions. Our choices are practically limitless and often depend only on our skill set, time and focus. In other types of exercise like walking, we might vary our walks by emphasizing a hilly walk or a walk with a lot of stairs. We can vary our speed of walking and our stride length. We can certainly walk to increase our heart rate, and we can definitely bring our hearts into a training zone. But walking does not improve our ROM and quite often can actually make us less flexible. Swimming, another full body exercise is also quite popular, and while it definitely can improve ROM through varied strokes and resistance, it does not fully involve all our joint ROM like yoga.
In addition, the beauty of yoga for ROM maintenance and improvement is the adaptability of asana to meet us where we are. With a skilled teacher almost every single yoga asana taught to a beginner can be modified to take into consideration ROM loss. With the usage of different props and static holding of an asana we can improve flexibility and motion significantly over time. The only downside is that yoga changes are slow and take patience.
Nina: That’s a great point about how all the poses can be practiced in one form or another, even by beginners, because that means that all the benefits for joint range of motion are available to every practitioner. So what kind of yoga practice would you recommend for someone who is concerned with maintaining and/or increasing range of motion in their joints?
Shari: Your practice should include a wide array of poses that are kept lively, with focusing on a different concept each time you practice. No daily practice should always be the same because we will not improve our abilities and an unvarying practice can lead to overuse injuries.
To maintain or increase ROM in a particular joint, such as your hip or shoulder joints, we need to challenge the joint we are focusing on. Taking the joint into a stretch and statically holding the stretch for up to 30 seconds will cause scar tissue to begin to stretch. The key point here is to make sure that the stretch feels broad and there is NO RIPPING sensation. This is when props might be suggested to make a pose more accessible, and then once the pose is understood, slowly removing the prop support so you have to "work a bit harder." There are plenty of techniques for stretching which all of us have touched on in the past so you might want to review these posts again (see How to Stretch among others). Also when there are ROM limitations on one side only, please only go into the range of movement for the stiff joint and limit the more flexible side. This will help you keep symmetrical in your practice.
Nina: Thanks, Shari! For me, at this point in my life, I really value how yoga includes such a rich variety of poses and ways of practicing that allow us to take our joints through a variety of motions. For example, the various standing poses, many with a feet-wide-apart stance, take your hips and shoulders through forward bending, twisting, backbending, and so on. I can’t do them all every day, so I try to balance my week by doing different standing poses on each of the days so by the end of the week, I’ve gotten through most if not all of them. I also do regular hip stretches to maintain ROM in my arthritic right hip—and so far, that’s been working well!
And, dear readers, I hope this discussion helps deepen your appreciation of yoga asana practice. And if your practice isn't already filled with variety, I hope you'll be encouraged to start to mix it up!
Eating Healthy On Vacation
It can be very tempting to abandon your good sense of healthy eating on vacation. Although you may strive for healthy eating, it's easy to drift off and grab an ice cream cone here and there. There are however, ways to watch what you eat on vacation.
It's easier than ever these days to request a low fat or vegetarian meal on airplane flights. If you choose to instead drive to your destination, the quest to find healthy food can get a bit more complicated.
Rather than simply relying on greasy foods for nutrition, pack some nutritious foods in a cooler full of ice packs. Fruits and vegetables, crackers, yogurt, and sandwiches are all great to have with you on the road.
Once you arrive at your hotel, you should do yourself a favor and turn the minibar key down - as this helps to avoid the temptation. If your hotel offers a continental breakfast, stick to fruits, cereals, and proteins. If your hotel has a stove or microwave, consider bringing your own healthy food with you.
If you simply must eat out, do so only when you are hungry. Restaurants will usually serve largeportions, so be careful. If you do go a bit over on a meal, simply cut back on the next.
If you find it hard to fit in three square meals a day, try to fit in six smaller meals or snacks, as your body needs fuel every four hours or so. When you eat out, avoid appetizers. Whatever you do, do not miss any meals.
When it's possible, you should avoid eating large meals at night. When your body gets ready for sleep and slows down, it also burns calories at a much slower pace. Never eat bread before bed, and make sure to avoid the butter. Choose fish or poultry for your meal instead, and include vegetables as a side dish.
Even though it may sound hard, eating healthy on vacation isn't really that difficult. All you have to do is use a little will power, and pass up foods that you know aren't good for you. This way, you'll enjoy healthy eating and a healthy lifestyle wherever you go.
The next time you go on a vacation, always remember that eating healthy is a way of life. You can afford to get something you crave, although you shouldn't make a habit of it. One ice cream cone or a pizza isn't going to matter - as long as you know when to stop.
It's easier than ever these days to request a low fat or vegetarian meal on airplane flights. If you choose to instead drive to your destination, the quest to find healthy food can get a bit more complicated.
Rather than simply relying on greasy foods for nutrition, pack some nutritious foods in a cooler full of ice packs. Fruits and vegetables, crackers, yogurt, and sandwiches are all great to have with you on the road.
Once you arrive at your hotel, you should do yourself a favor and turn the minibar key down - as this helps to avoid the temptation. If your hotel offers a continental breakfast, stick to fruits, cereals, and proteins. If your hotel has a stove or microwave, consider bringing your own healthy food with you.
If you simply must eat out, do so only when you are hungry. Restaurants will usually serve largeportions, so be careful. If you do go a bit over on a meal, simply cut back on the next.
If you find it hard to fit in three square meals a day, try to fit in six smaller meals or snacks, as your body needs fuel every four hours or so. When you eat out, avoid appetizers. Whatever you do, do not miss any meals.
When it's possible, you should avoid eating large meals at night. When your body gets ready for sleep and slows down, it also burns calories at a much slower pace. Never eat bread before bed, and make sure to avoid the butter. Choose fish or poultry for your meal instead, and include vegetables as a side dish.
Even though it may sound hard, eating healthy on vacation isn't really that difficult. All you have to do is use a little will power, and pass up foods that you know aren't good for you. This way, you'll enjoy healthy eating and a healthy lifestyle wherever you go.
The next time you go on a vacation, always remember that eating healthy is a way of life. You can afford to get something you crave, although you shouldn't make a habit of it. One ice cream cone or a pizza isn't going to matter - as long as you know when to stop.
Eating Healthy On The Run
Whether your traveling on the go or around the home, you don't need to give up healthy eating simply because you are on the run. The fact is, healthy eating is even more important when your trying to keep up with a busy schedule.
Having a good diet will help your body to handle stress better. As you hustle about, a healthy meal is probably the last thing you think about. The following tips can help you eat when your on the go.
Restaurants
With tempting menus, large portions, and a festive atmosphere, it's easy to skip healthy eating. It's okay to splurge every now and then, although you'll pack on a lot of weight if you make it a habit. When you eat out at restaurants, always be smart about it.
Airports
An airport can be a very stressful place, although you shouldn't scrap your diet because of it. Eat because you are hungry, not because of stress, boredom, or to kill time.
In your car
Keep some healthy snacks in your car at all times, so that when you get hungry - you have them.
At home
Evenings and mornings are busy times in most homes. Making the time to eat can be hard, although you
shouldn't run out the door without eating breakfast first. Cereal with milk, a banana, muffin, or even a bagel is a great way to start the day.
Anytime you are on the go, always make sure that you make the right food decisions. You can take healthy food with you if you need to, so that you have it when you need it. Eating healthy on the go is easy to do, once you know how.
Having a good diet will help your body to handle stress better. As you hustle about, a healthy meal is probably the last thing you think about. The following tips can help you eat when your on the go.
Restaurants
With tempting menus, large portions, and a festive atmosphere, it's easy to skip healthy eating. It's okay to splurge every now and then, although you'll pack on a lot of weight if you make it a habit. When you eat out at restaurants, always be smart about it.
Airports
An airport can be a very stressful place, although you shouldn't scrap your diet because of it. Eat because you are hungry, not because of stress, boredom, or to kill time.
In your car
Keep some healthy snacks in your car at all times, so that when you get hungry - you have them.
At home
Evenings and mornings are busy times in most homes. Making the time to eat can be hard, although you
shouldn't run out the door without eating breakfast first. Cereal with milk, a banana, muffin, or even a bagel is a great way to start the day.
Anytime you are on the go, always make sure that you make the right food decisions. You can take healthy food with you if you need to, so that you have it when you need it. Eating healthy on the go is easy to do, once you know how.
Never sacrifice healthy food for junk, as your body will regret it later.
Sunday, March 17, 2013
Color Your Way to Daily Health
It’s important that we eat plenty of different fruits and vegetables every day. Diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases. Fruits and vegetables provide essential vitamins and minerals, fiber, and other substances that are important for good health. Most fruits and vegetables are naturally low in fat and calories and are filling.
You’ve probably heard about the 5 A Day for Better Health program. It provides easy ways to add more fruits and vegetables into your daily eating patterns. It’s vital that we eat a wide variety of colorful orange/yellow, red, green, white, and blue/purple vegetables and fruit every day. By eating vegetables and fruit from each color group, you will benefit from the essential vitamins, minerals, and fiber that each color group has to offer alone and in combination.
There’s several different yet simple ways to start incorporating vegetables and fruit into your familiar and favorite meals. You can begin your day with 100 percent fruit or vegetable juice, slice bananas or strawberries on top of your cereal, or have a salad with lunch and an apple for an afternoon snack. Include a vegetable with dinner and you already have about 5 cups of fruits and vegetables. You may even try adding a piece of fruit for a snack or an extra vegetable at dinner.
Don’t be afraid to try something new to increase your vegetable and fruit intake. There are so many choices when selecting fruits and vegetables. Kiwifruit, asparagus, and mango may become your new favorite. Keep things fresh and interesting by combining fruits and vegetables of different flavors and colors, like red grapes with pineapple chunks, or cucumbers and red peppers.
Get in the habit of keeping fruits and vegetables visible and easily accessible – you’ll tend to eat them more. Store cut and cleaned produce at eye-level in the refrigerator, or keep a big colorful bowl of fruit on the table.
Prevention is Worth a Pound of Cure
It seems like everywhere you look, there’s a new pill or medicine that will ‘instantly cure’ your sickness, disease or health issue. And while taking a pill to cure what ails you might be convenient and simple, maybe it’s really time to sit down and take a good, long look at what you’re feeding your body, or as it might be, not feeding your body.
Are you truly giving your body the nutrients it needs to take care of itself? Most of us find when we take a look at what we’ve been eating that the choices we’ve been making in the name of convenience, simplicity, or saving time have actually been detrimental to our overall health – body, mind and spirit.
Our modern day diet largely consists of excessive consumption of starch, sugar, fried and fatty foods. As a result, diseases such as hypertension, diabetes, obesity, Alzheimer’s and some cancers are becoming more and more common.
Healthy foods and good nutrition can not only help keep you fit, but treat disease as well. You may not even have to go to a health food store. You can purchase them right at your grocery store, or make a trip to your local farmer’s market. And if you focus on basing a healthy, well-balanced diet on the 14 “Superfoods,” the detrimental effects of these diseases can be slowed, stopped or even reversed.
And when you nourish your body physically with these nutrient-dense foods, your mental capacities increase, and your spiritual wellness is enhanced as well. In addition, since your spiritual health is optimal, it will shine through to the outside, and people will notice you’re happy, calm, and that your stress levels have decreased dramatically.
So look for ways to cut the junk out of your daily eating and replace it with members of the Superfoods group. Your body, mind and spirit will all be healthier as a direct result.
It seems like everywhere you look, there’s a new pill or medicine that will ‘instantly cure’ your sickness, disease or health issue. And while taking a pill to cure what ails you might be convenient and simple, maybe it’s really time to sit down and take a good, long look at what you’re feeding your body, or as it might be, not feeding your body.
Our modern day diet largely consists of excessive consumption of starch, sugar, fried and fatty foods. As a result, diseases such as hypertension, diabetes, obesity, Alzheimer’s and some cancers are becoming more and more common.
Healthy foods and good nutrition can not only help keep you fit, but treat disease as well. You may not even have to go to a health food store. You can purchase them right at your grocery store, or make a trip to your local farmer’s market. And if you focus on basing a healthy, well-balanced diet on the 14 “Superfoods,” the detrimental effects of these diseases can be slowed, stopped or even reversed.
And when you nourish your body physically with these nutrient-dense foods, your mental capacities increase, and your spiritual wellness is enhanced as well. In addition, since your spiritual health is optimal, it will shine through to the outside, and people will notice you’re happy, calm, and that your stress levels have decreased dramatically.
So look for ways to cut the junk out of your daily eating and replace it with members of the Superfoods group. Your body, mind and spirit will all be healthier as a direct result.
It seems like everywhere you look, there’s a new pill or medicine that will ‘instantly cure’ your sickness, disease or health issue. And while taking a pill to cure what ails you might be convenient and simple, maybe it’s really time to sit down and take a good, long look at what you’re feeding your body, or as it might be, not feeding your body.
Are you truly giving your body the nutrients it needs to take care of itself? Most of us find when we take a look at what we’ve been eating that the choices we’ve been making in the name of convenience, simplicity, or saving time have actually been detrimental to our overall health – body, mind and spirit.
Our modern day diet largely consists of excessive consumption of starch, sugar, fried and fatty foods. As a result, diseases such as hypertension, diabetes, obesity, Alzheimer’s and some cancers are becoming more and more common.
Healthy foods and good nutrition can not only help keep you fit, but treat disease as well. You may not even have to go to a health food store. You can purchase them right at your grocery store, or make a trip to your local farmer’s market. And if you focus on basing a healthy, well-balanced diet on the 14 “Superfoods,” the detrimental effects of these diseases can be slowed, stopped or even reversed.
And when you nourish your body physically with these nutrient-dense foods, your mental capacities increase, and your spiritual wellness is enhanced as well. In addition, since your spiritual health is optimal, it will shine through to the outside, and people will notice you’re happy, calm, and that your stress levels have decreased dramatically.
So look for ways to cut the junk out of your daily eating and replace it with members of the Superfoods group. Your body, mind and spirit will all be healthier as a direct result.
Our modern day diet largely consists of excessive consumption of starch, sugar, fried and fatty foods. As a result, diseases such as hypertension, diabetes, obesity, Alzheimer’s and some cancers are becoming more and more common.
Healthy foods and good nutrition can not only help keep you fit, but treat disease as well. You may not even have to go to a health food store. You can purchase them right at your grocery store, or make a trip to your local farmer’s market. And if you focus on basing a healthy, well-balanced diet on the 14 “Superfoods,” the detrimental effects of these diseases can be slowed, stopped or even reversed.
And when you nourish your body physically with these nutrient-dense foods, your mental capacities increase, and your spiritual wellness is enhanced as well. In addition, since your spiritual health is optimal, it will shine through to the outside, and people will notice you’re happy, calm, and that your stress levels have decreased dramatically.
So look for ways to cut the junk out of your daily eating and replace it with members of the Superfoods group. Your body, mind and spirit will all be healthier as a direct result.
Saturday, March 16, 2013
Vitamin E and Healthy Aging
Did you know that at least 200 UI daily of vitamin E can help fight various diseases? Studies found that alpha tocopherol, or Vitamin E has proven to fight particular diseases. Studies show that Vitamin E may help with oxygen preserving and potentially offers cure for various disease. Taking 200 IU daily may trim down up to 40% or more of oxygen preserves, which controls bodily organs and the heart. The vitamin seems to have a “anti-coagulant” that has proven to support the overall bodily functions. Vitamin E was discovered to reduce blood clotting and can help prevent heart disease.
The vitamin is said to assist with dilating flowing blood vessels. This means the heart will receive the blood flow it deserves to stay healthy. Vitamin E has also been linked to an anti-aging solution. Many doctors believe that this helpful vitamin will stabilize a person’s overall development or maturity. In fact, German doctors called Vitamin E the fountain of youth. In extensive studies, vitamin E was found to promote blood flow. According to the findings, Vitamin E when present is an resister to aging.
Vitamin E is linked to promoting hemoglobin. Since aging has an unknown affect on blood cells and bone marrow, doctors believe that Vitamin E’s support to hemoglobin is a potential solution to solving disease related to hemoglobin. Our hemoglobin structure detains oxygen for an extended time, which means that oxygen will flow smoothly. Vitamin E has been linked to reduced risks of disease, since it is said that oxygen will stay within the cavities of hemoglobin at a lengthier time. This means that the person will live a healthy, youthful life.
Sometimes as we grow older, the blood that forms in our system slows. Vitamin E works to allow blood to flow smoothly. In view of the facts, doctors found that this vitamin may reduce the risks of anemia. Vitamin E was discovered to perhaps purify the blood, which allows it to flow smooth throughout the body. As we grow older, our body experiences many changes, which prompts aging plaques. These plaques when build will cause wrinkling, sagging, crowfeet, and other aging signs. Vitamin E works to maintain metabolism by potentially keeping away fatty acids, which are saturated. (Learn more about hydrocarbons and peroxides, which are aging toxins)
At what time saturated fats join with Vitamin E to slow aging. We need a degree of fatty acids, yet when the acids build it creates elements that promote aging. Vitamin E has shown signs of controlling the blood fats, keeping the fats at bay. Blood fat is also linked to aging. Therefore, we can see that vitamin E has much to offer. Yet, some experts argue that Vitamin E has side-effects that could cause harm; many other experts uphold the ability of support that Vitamin E offers.
Vitamin E has also shown signs of reducing ailments of the muscles. The healthy regimen of vitamin E daily according to experts can reduce arthritic symptoms. According to experts, arthritis and its sister components may link to rapid aging.
Vitamin E has shown to reduce leg cramps. In fact, studies were conducted by qualifying doctors who tested their patients. The patients complained of leg cramp, which doctors recommended Vitamin E. During this particular study the patient who ceased Vitamin E reported cramping in the legs. The patient was asked to start up the vitamin once more and when he returned to visit his doctor, the leg cramps ceased. The studies were conducted at the California or American Colleges of Physician. To learn more about vitamin E and what it can do for you, research your topic to find your purpose.
The vitamin is said to assist with dilating flowing blood vessels. This means the heart will receive the blood flow it deserves to stay healthy. Vitamin E has also been linked to an anti-aging solution. Many doctors believe that this helpful vitamin will stabilize a person’s overall development or maturity. In fact, German doctors called Vitamin E the fountain of youth. In extensive studies, vitamin E was found to promote blood flow. According to the findings, Vitamin E when present is an resister to aging.
Vitamin E is linked to promoting hemoglobin. Since aging has an unknown affect on blood cells and bone marrow, doctors believe that Vitamin E’s support to hemoglobin is a potential solution to solving disease related to hemoglobin. Our hemoglobin structure detains oxygen for an extended time, which means that oxygen will flow smoothly. Vitamin E has been linked to reduced risks of disease, since it is said that oxygen will stay within the cavities of hemoglobin at a lengthier time. This means that the person will live a healthy, youthful life.
Sometimes as we grow older, the blood that forms in our system slows. Vitamin E works to allow blood to flow smoothly. In view of the facts, doctors found that this vitamin may reduce the risks of anemia. Vitamin E was discovered to perhaps purify the blood, which allows it to flow smooth throughout the body. As we grow older, our body experiences many changes, which prompts aging plaques. These plaques when build will cause wrinkling, sagging, crowfeet, and other aging signs. Vitamin E works to maintain metabolism by potentially keeping away fatty acids, which are saturated. (Learn more about hydrocarbons and peroxides, which are aging toxins)
At what time saturated fats join with Vitamin E to slow aging. We need a degree of fatty acids, yet when the acids build it creates elements that promote aging. Vitamin E has shown signs of controlling the blood fats, keeping the fats at bay. Blood fat is also linked to aging. Therefore, we can see that vitamin E has much to offer. Yet, some experts argue that Vitamin E has side-effects that could cause harm; many other experts uphold the ability of support that Vitamin E offers.
Vitamin E has also shown signs of reducing ailments of the muscles. The healthy regimen of vitamin E daily according to experts can reduce arthritic symptoms. According to experts, arthritis and its sister components may link to rapid aging.
Vitamin E has shown to reduce leg cramps. In fact, studies were conducted by qualifying doctors who tested their patients. The patients complained of leg cramp, which doctors recommended Vitamin E. During this particular study the patient who ceased Vitamin E reported cramping in the legs. The patient was asked to start up the vitamin once more and when he returned to visit his doctor, the leg cramps ceased. The studies were conducted at the California or American Colleges of Physician. To learn more about vitamin E and what it can do for you, research your topic to find your purpose.
Vitamins Promoting Healthy Aging
People do not realize what vitamins can do for them. Vitamins are great for those who need them. On the other hand, if you have sufficient vitamins, then you will not need regimens of vitamins. Building vitamins in your system, which has too much already, or sufficient nutrients can cause harm. Vitamins will make you look younger and feel younger as well as make you feel good about yourself, providing you need regimens suited for your system.
How do I learn what vitamins are good for me?
We get natural vitamins in the foods we eat. Some times, you do not get the right amount so you have to take vitamins, which come in many ways. You can get them in a pill form, liquid, powder, etc. If the vitamins you choose do not work for you, your doctor can give you a shot. You can get almost all the vitamins you may need at local drug stores. You will find vitamins at supermarkets, department stores and so on. If you cannot determine which vitamins are right for you, check with your doctor. He may have some recommendations. In fact, you should visit your family doctor first and ask him/her, which vitamins may be suitable for your body type.
How vitamins help you:
Taking vitamins will help you to relieve stress. Vitamins will help control your weight, and help keep you from getting sick with the common cold and the flu. There are many vitamins to help you out. You can check out at your local pharmacy many different kinds. You pharmacist is your best friend as well as your doctor. He/she may be able to help you find out which vitamins are best suited for your body type.
What kinds of vitamins should I consider and for what purpose?
You have a wide array of vitamins to choose from, including B1, B12, B6, E, D, K, A, and so on. B1 is designed to help your heart function in order. The vitamin will assist your central nervous system as well, helping you to have a better attitude in life. B1 will give you energy, since it is known to swap blood sugar, transferring it to energy. B1 promotes a healthy mucous membrane, and will promote the muscular and cardio functions.
How to decide if you need vitamins:
Some things that you may feel if you are low on vitamins are fatigue. You may feel muscle tenderness, or experience insomnia. Insomnia can benefit from Melatonin supplements. You can get natural vitamins from corn breads, nuts, oatmeal, cereal, wheat and so on. Eat plenty of veggies and fruits also to get the vitamins you need.
If you have colds, you can benefit from Vitamin C. If you are searching for anti-aging vitamins consider E, since According to experts, Vitamin E is responsible for preserving oxygen in the blood, reduce more than 40% of the oxygen amount the heart needs as well. Vitamin E also has been linked to influential anti-coagulants. Some experts believe the vitamin will slow blood clotting by dilating the blood vessels. If you searching for the vitamin to help you stay young and healthy, then Vitamin E that contains 200 units is for you.
According to German experts Wolf and Luczak Vitamin E is a stabilizer for youth and strong blood. If this is true, then dying cells will be replaced quickly by new cells. Dying cells is responsible for many diseases, including cancer, AIDS, HIV, leukemia and so on. In fact, T-Cells that deteriorate is responsible for AIDS, certain types of cancers, herpes simplex, and so on.
How do I learn what vitamins are good for me?
We get natural vitamins in the foods we eat. Some times, you do not get the right amount so you have to take vitamins, which come in many ways. You can get them in a pill form, liquid, powder, etc. If the vitamins you choose do not work for you, your doctor can give you a shot. You can get almost all the vitamins you may need at local drug stores. You will find vitamins at supermarkets, department stores and so on. If you cannot determine which vitamins are right for you, check with your doctor. He may have some recommendations. In fact, you should visit your family doctor first and ask him/her, which vitamins may be suitable for your body type.
How vitamins help you:
Taking vitamins will help you to relieve stress. Vitamins will help control your weight, and help keep you from getting sick with the common cold and the flu. There are many vitamins to help you out. You can check out at your local pharmacy many different kinds. You pharmacist is your best friend as well as your doctor. He/she may be able to help you find out which vitamins are best suited for your body type.
What kinds of vitamins should I consider and for what purpose?
You have a wide array of vitamins to choose from, including B1, B12, B6, E, D, K, A, and so on. B1 is designed to help your heart function in order. The vitamin will assist your central nervous system as well, helping you to have a better attitude in life. B1 will give you energy, since it is known to swap blood sugar, transferring it to energy. B1 promotes a healthy mucous membrane, and will promote the muscular and cardio functions.
How to decide if you need vitamins:
Some things that you may feel if you are low on vitamins are fatigue. You may feel muscle tenderness, or experience insomnia. Insomnia can benefit from Melatonin supplements. You can get natural vitamins from corn breads, nuts, oatmeal, cereal, wheat and so on. Eat plenty of veggies and fruits also to get the vitamins you need.
If you have colds, you can benefit from Vitamin C. If you are searching for anti-aging vitamins consider E, since According to experts, Vitamin E is responsible for preserving oxygen in the blood, reduce more than 40% of the oxygen amount the heart needs as well. Vitamin E also has been linked to influential anti-coagulants. Some experts believe the vitamin will slow blood clotting by dilating the blood vessels. If you searching for the vitamin to help you stay young and healthy, then Vitamin E that contains 200 units is for you.
According to German experts Wolf and Luczak Vitamin E is a stabilizer for youth and strong blood. If this is true, then dying cells will be replaced quickly by new cells. Dying cells is responsible for many diseases, including cancer, AIDS, HIV, leukemia and so on. In fact, T-Cells that deteriorate is responsible for AIDS, certain types of cancers, herpes simplex, and so on.
Friday, March 15, 2013
Healthy Spirits: Red Poppy
Both our CASTRO and CLEMENT stores have a small amount of Lost Abbey's RED POPPY in stock! It's a bracingly tart Flanders style red ale that spends over 6 months aging in oak barrels prior to release. Limit 1 per customer, beer club members may call in to reserve. CASTRO=415-255-0610//
Healthy Spirits CASTRO: New Arrival
CASTRO new arrival: Ale Industries Unity, as in Edward (Sour blond ale aged 420 days in oak barrels, 100% brett lambicus fermented with locally grown Arata Ranch white peaches)
Friday Q&A: Has Yoga Changed Your Life?
A: I wanted to share with you some feedback I received from one of my Yoga Journal Doctor's Orders blog readers about a post on yoga for musicians. With the permission of the author, here is the letter:
“Dear Baxter,
I wanted to write and thank you for the great article you wrote about musicians and yoga that was posted online at Yoga Journal.
As a 53 year old musician (opera conductor since 1997, pianist since I was 4) my body certainly suffered its share of wear and tear. I’ve found most of my professional musician friends (classical and otherwise) deal with the issues you put forth. We conductors are particularly prone to nasty issues of back and hips.
2 years ago, at the recommendation of my physician, I finally went to my first yoga class. My upper and lower back were in such chronic pain that the only way I could sleep at night was to keep my arms over my head and take ibuprofen. My sister, herself a PT, searched around the Seattle area where I live and found Aadil Palkhivala’s studio. Long story short, after one year of working with his excellent teachers, I was off the pain meds completely and sleeping comfortably in a normal position.
For me, Aadil’s slow and methodical approach with emphasis on alignment and safety was perfect. And the meditation that he and his wife encourage did wonders for my concentration and relaxation even in performances. I take a few moments to meditate even during intermissions in my dressing room and the reaction of orchestra players has been amazing. Who knows, maybe I’m giving off a different vibe or my body language is more confident and relaxed now that my shoulders are not up around my ears and my chest doesn’t cave in from holding my arms in front of my body!
I also use my time on the road to experience other styles of yoga. I’m finding that Ashtanga and some forms of vinyasa are excellent partners to the classic hatha/Iyengar style that Aadil’s studio teaches. At least for my purposes as a conductor, they encourage me to find strength and grace as well as the stillness that every conductor needs. And for the first time in my life, as a 6’3” tall gangly slim guy I actually like my body now.
Best,
One Happy Conductor”
There are several specific reasons why I wanted to share this letter with you. First off, it is an inspiring account of a person (who just happens to be a pianist and orchestral conductor) who suffered from chronic lower and upper back pain but who now is finding amazing relief via yoga. Second, the benefits derived are both due the physical practice of asana or poses and the meditation techniques that so powerfully influence the mind. Finally, I was personally and professionally pleased to see that his physician recommended yoga for him, illustrating the increasing awareness by the medical community of the health benefits of yoga. I hope you found this reader’s letter as inspiring as I did! And it is nice to note that our happy conductor has found a blend of yoga asana styles beneficial for the various facets of the work he does!
Q: This week, for a change, I have a question for you: Has yoga changed your life?
“Dear Baxter,
I wanted to write and thank you for the great article you wrote about musicians and yoga that was posted online at Yoga Journal.
As a 53 year old musician (opera conductor since 1997, pianist since I was 4) my body certainly suffered its share of wear and tear. I’ve found most of my professional musician friends (classical and otherwise) deal with the issues you put forth. We conductors are particularly prone to nasty issues of back and hips.
2 years ago, at the recommendation of my physician, I finally went to my first yoga class. My upper and lower back were in such chronic pain that the only way I could sleep at night was to keep my arms over my head and take ibuprofen. My sister, herself a PT, searched around the Seattle area where I live and found Aadil Palkhivala’s studio. Long story short, after one year of working with his excellent teachers, I was off the pain meds completely and sleeping comfortably in a normal position.
For me, Aadil’s slow and methodical approach with emphasis on alignment and safety was perfect. And the meditation that he and his wife encourage did wonders for my concentration and relaxation even in performances. I take a few moments to meditate even during intermissions in my dressing room and the reaction of orchestra players has been amazing. Who knows, maybe I’m giving off a different vibe or my body language is more confident and relaxed now that my shoulders are not up around my ears and my chest doesn’t cave in from holding my arms in front of my body!
I also use my time on the road to experience other styles of yoga. I’m finding that Ashtanga and some forms of vinyasa are excellent partners to the classic hatha/Iyengar style that Aadil’s studio teaches. At least for my purposes as a conductor, they encourage me to find strength and grace as well as the stillness that every conductor needs. And for the first time in my life, as a 6’3” tall gangly slim guy I actually like my body now.
Best,
One Happy Conductor”
There are several specific reasons why I wanted to share this letter with you. First off, it is an inspiring account of a person (who just happens to be a pianist and orchestral conductor) who suffered from chronic lower and upper back pain but who now is finding amazing relief via yoga. Second, the benefits derived are both due the physical practice of asana or poses and the meditation techniques that so powerfully influence the mind. Finally, I was personally and professionally pleased to see that his physician recommended yoga for him, illustrating the increasing awareness by the medical community of the health benefits of yoga. I hope you found this reader’s letter as inspiring as I did! And it is nice to note that our happy conductor has found a blend of yoga asana styles beneficial for the various facets of the work he does!
Q: This week, for a change, I have a question for you: Has yoga changed your life?
Eating Healthy On A Budget
If you have problems serving healthy foods because of the prices, you'll find these tips to be just what you need to eat healthy on a budget.
1. Eliminate junk food
Doing your shopping on your own is the easiest way to shop, as children and sometimes spouses are usually the ones requesting junk food. Shopping alone will prevent this, and ensure that you only buy the foods you need.
2. Water or milk instead of soft drinks
You can still enjoy your favorite drinks at a sporting event or night out, although you should stick with the smallest size when shopping to save money and calories. Children and even adults need milk or milk products on a daily basis. Milk will also help you get strong and provides calcium for healthy bones and healthy teeth.
3. Buy fruits in quantity
Whne they are in season, buy fruits in quantity and freeze any extras. You can buy several pounds this way, and freeze extras to have them when the fruit goes out of season. Wash the fruit well, remove any spoiled pieces, dry thoroughly, then freeze in plastic zipper bags.
4. Meats and beans
Meats and beans are the best sources for protein. Lean meat is more expensive than meats with a lot of fat. Canned beans are a great deal as well, as they give you protein at a great price.
5. Beans as a substitute
You should use beans a substitute for meat on a frequent occasion. There are several varieties, so you can prepare them in a crock pot, so when you return home they are ready to consume.
The USDA recommends eating beans at least 4 times per week. If you experience gas after eating beans you should try washing them, covering them with water, bringing the water to a boil, then draining it off and refilling the pot.
6. If you live in a coastal area or an area where fish are around, make that an integral part of your diet. You can catch them from the lakes or rivers, saving money in the process.
7. Peanut butter is great for those on a budget as it's popular with almost everyone. You can use it for sandwiches instead of eating hot dogs. It does need to be refrigerated, although bigger jars can last you for weeks.
8. You should fill up with foods that have a high content of water. Watermelon, salads, and even sugar free gelatin are all great examples.
Eating healthy is always something you can't go wrong with. You can eat healthy for just a few bucks, which makes it perfect for those on a budget. Now, you don't need a lot of money to have the lifestyle and health you've always wanted.
1. Eliminate junk food
Doing your shopping on your own is the easiest way to shop, as children and sometimes spouses are usually the ones requesting junk food. Shopping alone will prevent this, and ensure that you only buy the foods you need.
2. Water or milk instead of soft drinks
You can still enjoy your favorite drinks at a sporting event or night out, although you should stick with the smallest size when shopping to save money and calories. Children and even adults need milk or milk products on a daily basis. Milk will also help you get strong and provides calcium for healthy bones and healthy teeth.
3. Buy fruits in quantity
Whne they are in season, buy fruits in quantity and freeze any extras. You can buy several pounds this way, and freeze extras to have them when the fruit goes out of season. Wash the fruit well, remove any spoiled pieces, dry thoroughly, then freeze in plastic zipper bags.
4. Meats and beans
Meats and beans are the best sources for protein. Lean meat is more expensive than meats with a lot of fat. Canned beans are a great deal as well, as they give you protein at a great price.
5. Beans as a substitute
You should use beans a substitute for meat on a frequent occasion. There are several varieties, so you can prepare them in a crock pot, so when you return home they are ready to consume.
The USDA recommends eating beans at least 4 times per week. If you experience gas after eating beans you should try washing them, covering them with water, bringing the water to a boil, then draining it off and refilling the pot.
6. If you live in a coastal area or an area where fish are around, make that an integral part of your diet. You can catch them from the lakes or rivers, saving money in the process.
7. Peanut butter is great for those on a budget as it's popular with almost everyone. You can use it for sandwiches instead of eating hot dogs. It does need to be refrigerated, although bigger jars can last you for weeks.
8. You should fill up with foods that have a high content of water. Watermelon, salads, and even sugar free gelatin are all great examples.
Eating healthy is always something you can't go wrong with. You can eat healthy for just a few bucks, which makes it perfect for those on a budget. Now, you don't need a lot of money to have the lifestyle and health you've always wanted.
Eating Healthy For Vegetarians
The vegetarian way of eating can be a very healthy style of eating. The rules still apply with healthy eating, although you should add variety, balance, and moderation.
A vegetarian is someone who avoids all types of meat, whether it be hamburgers, hotdogs, chicken, or even fish. Vegetarians are also sometimes classified by the type of food they are or aren't willing to eat. For example, Lacto-ovo vegetarians will avoid animal flesh yet they will eat eggs and most dairy products. A Vegan on the other hand, will avoid all food that has any trace of animal origin.
Because they don't eat meet, vegetarians will often wonder how they'll get enough protein. Although you may not realize it, the average American actually consumes more protein than he actually needs. For the lacto-ovo vegetarian, dairy products are an excellent source of protein. Vegans on the other hand, get their protein from nuts, seeds, and soy products.
Along the lines of beans, there are several to choose from, including green or red lentils, peanuts, split peas, pinto, soy, kidney, and many more. Some of them you are already familiar, such as kidney beans in
chili, refried beans in Mexican dishes, red beans and rice, and pinto beans. Although some beans taste good as they are, others are available with different flavors to help enhance their taste. Nuts are hihg in protein, although they deliver a lot more fat than beans, which means you should enjoy them in moderation. By having one cup of cooked beans, you'll get the same amount of protein as eating two ounces of meat!
The nutrients of concern for vegans, who avoid all types of animal food, are vitamin B12, calcium, and vitamin D. In the average North American diet, the primary source for B12 is animals. To have an adequate intake of B12, vegans should reguarly consume vitamin B12 supplements or foods, which contain vitamin B12, such as soy products or milk.
For calcium, vegans can rely on orange juice or soy milk, as they are fortified with calcium. Beans and leafy green vegetables will also contain some calcium as well.
Although all types of vegetarians rely on simple food groups, controlling your vitamins and calcium intake is something you should always do. This is very important for eating healthy, as well as staying healthy. If you control what you eat, you'll have many years of healthy eating ahead of you.
A vegetarian is someone who avoids all types of meat, whether it be hamburgers, hotdogs, chicken, or even fish. Vegetarians are also sometimes classified by the type of food they are or aren't willing to eat. For example, Lacto-ovo vegetarians will avoid animal flesh yet they will eat eggs and most dairy products. A Vegan on the other hand, will avoid all food that has any trace of animal origin.
Because they don't eat meet, vegetarians will often wonder how they'll get enough protein. Although you may not realize it, the average American actually consumes more protein than he actually needs. For the lacto-ovo vegetarian, dairy products are an excellent source of protein. Vegans on the other hand, get their protein from nuts, seeds, and soy products.
Along the lines of beans, there are several to choose from, including green or red lentils, peanuts, split peas, pinto, soy, kidney, and many more. Some of them you are already familiar, such as kidney beans in
chili, refried beans in Mexican dishes, red beans and rice, and pinto beans. Although some beans taste good as they are, others are available with different flavors to help enhance their taste. Nuts are hihg in protein, although they deliver a lot more fat than beans, which means you should enjoy them in moderation. By having one cup of cooked beans, you'll get the same amount of protein as eating two ounces of meat!
The nutrients of concern for vegans, who avoid all types of animal food, are vitamin B12, calcium, and vitamin D. In the average North American diet, the primary source for B12 is animals. To have an adequate intake of B12, vegans should reguarly consume vitamin B12 supplements or foods, which contain vitamin B12, such as soy products or milk.
For calcium, vegans can rely on orange juice or soy milk, as they are fortified with calcium. Beans and leafy green vegetables will also contain some calcium as well.
Although all types of vegetarians rely on simple food groups, controlling your vitamins and calcium intake is something you should always do. This is very important for eating healthy, as well as staying healthy. If you control what you eat, you'll have many years of healthy eating ahead of you.
Eating Healthy For Students
For students, eating at college is an entire new ball game, with late night pizza delivery and food from buggies. Even though some of these quick and simple options taste great, they are probably not healthy for a student's body.
The food choices students make can affect whether or not they are able to remain awake during class and whether or not they will come down with mononucleosis when it hits campus. The problem is not only about eating junk food, it's more about not getting the proper proteins, carbs, vitamins, and minerals that people need.
When it comes to defending against illnesses, vitamins and minerals are very important. Just because they are important, isn't a reason for students to run out and stock up on vitamins and supplements. It's best for students to get their nutrition from food.
You can find vitamin C in citric fruits, Vitamin A in milk and diary products, and vitamin E in nuts, whole wheat products, and even green leafy vegetables. This is the ideal way to get nutrition, as your body relies on these vitamins for many reasons.
When you eat on campus, skip on the soda's and go right to the juice machines. Explore the different entrees available and go to the salad bar where there are fresh vegetables. You can also try putting some broccoli and cauliflower in the microwave for steamed vegetables. There are always healthy cereals and plenty of fresh fruit available in dining halls as well.
Always remember that eating healthy isn't just about avoiding greasy foods. Eating healthy involves getting a balanced diet and getting the right nutrients and vitamins to keep your body in peak performance - or at least awake during your classes.
When it comes to defending against illnesses, vitamins and minerals are very important. Just because they are important, isn't a reason for students to run out and stock up on vitamins and supplements. It's best for students to get their nutrition from food.
You can find vitamin C in citric fruits, Vitamin A in milk and diary products, and vitamin E in nuts, whole wheat products, and even green leafy vegetables. This is the ideal way to get nutrition, as your body relies on these vitamins for many reasons.
When you eat on campus, skip on the soda's and go right to the juice machines. Explore the different entrees available and go to the salad bar where there are fresh vegetables. You can also try putting some broccoli and cauliflower in the microwave for steamed vegetables. There are always healthy cereals and plenty of fresh fruit available in dining halls as well.
Always remember that eating healthy isn't just about avoiding greasy foods. Eating healthy involves getting a balanced diet and getting the right nutrients and vitamins to keep your body in peak performance - or at least awake during your classes.
Eating Healthy During Pregnancy
Starting off your with a healthy well balanced diet is the best thing you do for yourself and your baby. This way, you'll only need to make a few adjustments during your pregnancy.
Your first trimester
If you find it tough to maintain a balanced diet during your first trimester, you can rest assured that your not alone. Due to queasiness, some women will eat all of the time and gain a lot of weight in the process. Other women have trouble getting food down and subsequently lose weight.
Preventing malnutrition and dehydration are your most important factors during first trimester.
Calories
When you are pregnant, you need to consume around 300 calories more than usual every day. The best way to go about doing this is listening to your body when you are hungry. You should try to eat as many foods as possible from the bottom of the food pyramid.
If you gain weight too slow, try eating small meals and slightly increase the fat in your diet. You should always eat when you are hungry, as you are now eating for 2 instead of one.
Calcium
By the second trimester, you'll need around 1,500 milligrams of calcium each day for your bones and your baby', which is more than a quart of milk. Calcium is something that's missing from many diets. Along with milk, other great sources for calcium include dairy products, calcium fortified juices, and even calcium tablets.
Fiber
Fiber can help to prevent constipation, which is a common pregnancy problem. You can find fiber in whole grains, fruits, and even vegetables. Fiber supplements such as Metamucil and Citrucel are safe to take during pregnancy.
Protein
Unless you happen to be a strict vegetarian, your protein intake is not normally a problem for women who eat a healthy diet.
Iron
A lot of women will start their pregnancy off with a bit of iron deficiency. Good sources of iron include dark leafy green vegetables and meats. Iron supplements should be avoided, as they can cause internal symptoms such as cramping, constipation, or diarrhea.
Vitamins
Seeing as how you get a majority of the vitamins you need in your diet, you may want to discuss prenatal vitamins with your doctor. Folate is one of the most important, and if you are getting enough of it, you may be able to avoid vitamins all together - just ask your doctor to make sure.
Your first trimester
If you find it tough to maintain a balanced diet during your first trimester, you can rest assured that your not alone. Due to queasiness, some women will eat all of the time and gain a lot of weight in the process. Other women have trouble getting food down and subsequently lose weight.
Preventing malnutrition and dehydration are your most important factors during first trimester.
Calories
When you are pregnant, you need to consume around 300 calories more than usual every day. The best way to go about doing this is listening to your body when you are hungry. You should try to eat as many foods as possible from the bottom of the food pyramid.
If you gain weight too slow, try eating small meals and slightly increase the fat in your diet. You should always eat when you are hungry, as you are now eating for 2 instead of one.
Calcium
By the second trimester, you'll need around 1,500 milligrams of calcium each day for your bones and your baby', which is more than a quart of milk. Calcium is something that's missing from many diets. Along with milk, other great sources for calcium include dairy products, calcium fortified juices, and even calcium tablets.
Fiber
Fiber can help to prevent constipation, which is a common pregnancy problem. You can find fiber in whole grains, fruits, and even vegetables. Fiber supplements such as Metamucil and Citrucel are safe to take during pregnancy.
Protein
Unless you happen to be a strict vegetarian, your protein intake is not normally a problem for women who eat a healthy diet.
Iron
A lot of women will start their pregnancy off with a bit of iron deficiency. Good sources of iron include dark leafy green vegetables and meats. Iron supplements should be avoided, as they can cause internal symptoms such as cramping, constipation, or diarrhea.
Vitamins
Seeing as how you get a majority of the vitamins you need in your diet, you may want to discuss prenatal vitamins with your doctor. Folate is one of the most important, and if you are getting enough of it, you may be able to avoid vitamins all together - just ask your doctor to make sure.
Eating For A Healthy Heart
Bad cholesterol or a bad diet is something we all experience at some point in time. It's impossible to eat healthy our whole lives, even though we may try hard to do it. Eating healthy for your heart is something everyone should try to do, especially when it comes to restoring health and reducing heart attacks.
Your heart and food
We know these things for sure - a diet high in saturated fats will help raise your cholesterol, which is a risk factor for heart disease. People that are obese are more prone to heart disease. A diet high in sodium may elevate your blood pressure, leading to inflammation and even heart disease.
To help prevent heart disease and improve your health, put the tips below to good use.
Eat plenty of fish
Herring, sardines, and salmon are all excellent sources of Omega 3 essential fatty acids. Other fish are great to, although Omega 3 may help to get your cholesterol down to a healthier level.
Choosing healthy fats and oils
Saturated fat will increase the risk of heart disease. It's found in meat, butter, and even coconut oil. You should avoid them until your cholesterol levels are down and you are at a healthy weight. Even those that love red meats can enjoy seafood and nuts for their main sources of protein.
Monounsaturated fats such as olive oils will help you to protect your heart. Olive oil is an ideal choice for cooking, dressing, or even as a dipping sauce.
Plenty of fiber
Fiber can help you control your cholesterol. You can find fiber in whole grain products to help control sugar absorption as well, which will help you keep your digestive system healthy.
Choosing carbohydrates
Eating for your heart involves staying away from sugary foods such as candy, cookies, cakes, and pastries. Eating a lot of sugar isn't good for your heart disease at all. Healthy carbohydrates involve whole grain breads, whole grain pasta, brown rice, and a lot of vegetables. You should make fruits and vegetables the main aspect of your diet.
Healthy cooking methods
Stir frying and sauteing with olive oil or canola oil are both great methods, as you shouldn't dip your food in batter and fry it anymore. If you cook chicken, remove the skin and bake it in the oven in foil.
Instead of frying your fish you should always bake it. Steaming your vegetables can help maintain the
most nutrients. You should use cream sauces or lots of butter anymore either. When you eat vegetables,
try squeezing lemon juice on them or using your favorite seasonings.
As you make the proper changes to your diet, keep in mind that it takes time for them to become habits. Eating healthy is always great for your body and your lifestyle, especially when it comes to your heart and the prevention of heart disease.
Your heart and food
We know these things for sure - a diet high in saturated fats will help raise your cholesterol, which is a risk factor for heart disease. People that are obese are more prone to heart disease. A diet high in sodium may elevate your blood pressure, leading to inflammation and even heart disease.
To help prevent heart disease and improve your health, put the tips below to good use.
Eat plenty of fish
Herring, sardines, and salmon are all excellent sources of Omega 3 essential fatty acids. Other fish are great to, although Omega 3 may help to get your cholesterol down to a healthier level.
Choosing healthy fats and oils
Saturated fat will increase the risk of heart disease. It's found in meat, butter, and even coconut oil. You should avoid them until your cholesterol levels are down and you are at a healthy weight. Even those that love red meats can enjoy seafood and nuts for their main sources of protein.
Monounsaturated fats such as olive oils will help you to protect your heart. Olive oil is an ideal choice for cooking, dressing, or even as a dipping sauce.
Plenty of fiber
Fiber can help you control your cholesterol. You can find fiber in whole grain products to help control sugar absorption as well, which will help you keep your digestive system healthy.
Choosing carbohydrates
Eating for your heart involves staying away from sugary foods such as candy, cookies, cakes, and pastries. Eating a lot of sugar isn't good for your heart disease at all. Healthy carbohydrates involve whole grain breads, whole grain pasta, brown rice, and a lot of vegetables. You should make fruits and vegetables the main aspect of your diet.
Healthy cooking methods
Stir frying and sauteing with olive oil or canola oil are both great methods, as you shouldn't dip your food in batter and fry it anymore. If you cook chicken, remove the skin and bake it in the oven in foil.
Instead of frying your fish you should always bake it. Steaming your vegetables can help maintain the
most nutrients. You should use cream sauces or lots of butter anymore either. When you eat vegetables,
try squeezing lemon juice on them or using your favorite seasonings.
As you make the proper changes to your diet, keep in mind that it takes time for them to become habits. Eating healthy is always great for your body and your lifestyle, especially when it comes to your heart and the prevention of heart disease.
Changing How You Eat
As you may know, not fueling up with the right nutrients can affect how well your body performs and your overall fitness benefits. Even though healthy eating is important, there are myths that hinder your performance if you listen to them.
Below, you'll find some myth busters on healthy eating.
1. Working out on an empty stomach.
If you hear a rumbling noise in your stomach, the rumbling is trying to tell you something. Without listening to them, you are forcing your body to run without any fuel. Before you exercise or do any physical activity, always eat a light snack such as an apple.
2. Relying on energy bars and drinks.
Although they are fine every once in a while, they don't deliver the antioxidants you need to prevent cancer. Fruits and vegetables are your best bets, as they are loaded in vitamins, minerals, fluid, and fiber.
3. Skipping breakfast.
Skipping breakfast is never a good idea, as breakfast starts the day. Your body needs fuel as soon as possible, and without it, you'll be hungry throughout the day.
4. Low carb diets.
Your body needs carbohydrates for your muscles and the storing of energy.
5. Eating what you want.
Eating healthy and exercising doesn't give you an all access pass to eat anything you want. Everyone needs the same nutrients whether they exercise or not, as well as fruits and vegetables.
6. Not enough calories
Although losing weight involves calories, losing it too quickly is never safe. What you should do, is aim for 1 - 2 pounds a week. Always make sure that you are getting enough calories to keep your body operating smoothly. If you start dropping weight too fast, eat a bit more food.
7. Skip soda and alcohol.
Water, milk, and juice is the best to drink for active people. You should drink often, and not require on thirst to be an indicator. By the time you get thirsty, your body is already running a bit too low.
Changing how you eat is always a great step towards healthy eating and it will affect how your body performs. The healthier you eat, you better you'll feel. No matter how old you may be, healthy eating is something you should strive for. Once you give it a chance, you'll see in no time at all just how much it can change your life - for the better.
Below, you'll find some myth busters on healthy eating.
1. Working out on an empty stomach.
If you hear a rumbling noise in your stomach, the rumbling is trying to tell you something. Without listening to them, you are forcing your body to run without any fuel. Before you exercise or do any physical activity, always eat a light snack such as an apple.
2. Relying on energy bars and drinks.
Although they are fine every once in a while, they don't deliver the antioxidants you need to prevent cancer. Fruits and vegetables are your best bets, as they are loaded in vitamins, minerals, fluid, and fiber.
3. Skipping breakfast.
Skipping breakfast is never a good idea, as breakfast starts the day. Your body needs fuel as soon as possible, and without it, you'll be hungry throughout the day.
4. Low carb diets.
Your body needs carbohydrates for your muscles and the storing of energy.
5. Eating what you want.
Eating healthy and exercising doesn't give you an all access pass to eat anything you want. Everyone needs the same nutrients whether they exercise or not, as well as fruits and vegetables.
6. Not enough calories
Although losing weight involves calories, losing it too quickly is never safe. What you should do, is aim for 1 - 2 pounds a week. Always make sure that you are getting enough calories to keep your body operating smoothly. If you start dropping weight too fast, eat a bit more food.
7. Skip soda and alcohol.
Water, milk, and juice is the best to drink for active people. You should drink often, and not require on thirst to be an indicator. By the time you get thirsty, your body is already running a bit too low.
Changing how you eat is always a great step towards healthy eating and it will affect how your body performs. The healthier you eat, you better you'll feel. No matter how old you may be, healthy eating is something you should strive for. Once you give it a chance, you'll see in no time at all just how much it can change your life - for the better.
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