Nutritional Information
Serves 8
Amount Per 1 1/2-cup serving:
Calories 182
Protein 4g
Total fat 11g
Carbs 19g
Cholesterol mg
Sodium 94mg
Fiber 4g
Sugars 7g
Vegetarian Times Issue:
The secret to success when making this light soup is to be sure all the vegetables are diced to the same size so they cook evenly. Feel free to substitute or add other fresh veggies, such as zucchini, celery, and corn.
Ingredients
Serves 8
3 Tbs. olive oil, plus more for drizzling
2 large shallots, finely diced
3/4 cup dry white wine
3 large cloves garlic, minced (1 Tbs.)
1/8 tsp. cayenne pepper
3 medium carrots, peeled and cut into 1/4-inch dice (1 1/3 cups)
1 large Yukon gold potato, peeled and cut into 1/4-inch dice (1 1/3 cups)
2 medium young turnips, peeled and cut into 1/4-inch dice (1 1/3 cups)
4 cups low-sodium vegetable broth
12 Italian parsley sprigs
8 fresh thyme sprigs
2 bay leaves
10 oz. fresh or frozen shelled peas (2 cups)
4 oz. snow peas, stems trimmed and cut into 1/8-inch-wide slices (1 cup)
3 cups lightly packed spinach leaves (2 oz.)
2 Tbs. minced fresh tarragon, for garnish
Directions
1. Heat oil in saucepan over medium-high heat. Add shallots, and sauté
2 minutes, or until shallots begin to soften. Add wine, garlic, and cayenne. Simmer 4 minutes.
2. Add carrots, potato, and turnips, and sauté 1 minute. Add broth and 5 cups water. Tie together parsley sprigs, thyme sprigs, and bay leaves with kitchen twine, and add to soup. Season with salt and pepper, if desired. Cover, and bring to a boil. Reduce heat to medium-low, and simmer 20 minutes.
3. Stir in peas, snow peas, and spinach. Cover, and simmer 5 minutes more. Remove herb bundle, and discard. Season with salt and pepper, if desired. Ladle soup into bowls, sprinkle with tarragon, drizzle with olive oil, and serve.
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Thursday, March 15, 2012
Quinoa-Stuffed Peppers
Vegetarian Times Issue: February 1, 2009
This dish freezes well for future meals. Quinoa provides whole-grain goodness and a serving of protein.
Ingredient List
Serves 8
1 medium onion, finely chopped (1 cup)
2 Tbs. olive oil
2 ribs celery, finely chopped (1/2 cup)
1 Tbs. ground cumin
2 cloves garlic, minced (2 tsp.)
1 10-oz. pkg. frozen chopped spinach, thawed and squeezed dry
2 15-oz. cans diced tomatoes, drained, liquid reserved
1 15-oz. can black beans, rinsed and drained
3/4 cup quinoa
3 large carrots, grated (1 1/2 cups)
1 1/2 cups grated reduced-fat pepper Jack cheese, divided
4 large red bell peppers, halved lengthwise, ribs removed
Directions
1. Heat oil in saucepan over medium heat. Add onion and celery, and cook 5 minutes, or until soft. Add cumin and garlic, and sauté 1 minute. Stir in spinach and drained tomatoes. Cook 5 minutes, or until most of liquid has evaporated.
2. Stir in black beans, quinoa, carrots, and 2 cups water. Cover, and bring to a boil. Reduce heat to medium-low, and simmer 20 minutes, or until quinoa is tender. Stir in 1 cup cheese. Season with salt and pepper, if desired.
3. Preheat oven to 350°F. Pour liquid from tomatoes in bottom of baking dish.
4. Fill each bell pepper half with heaping 3/4-cup quinoa mixture, and place in baking dish. Cover with foil, and bake 1 hour. Uncover, and sprinkle each pepper with 1 Tbs. remaining cheese. Bake 15 minutes more, or until tops of stuffed peppers are browned. Let stand 5 minutes. Transfer stuffed peppers to serving plates, and drizzle each with pan juices before serving.
Nutritional Information
Per 1/2 stuffed pepper: Calories: 279, Protein: 14g, Total fat: 10g, Saturated fat: 3g, Carbs: 36g, Cholesterol: 15mg, Sodium: 518mg, Fiber: 10g, Sugars: 9g
This dish freezes well for future meals. Quinoa provides whole-grain goodness and a serving of protein.
Ingredient List
Serves 8
1 medium onion, finely chopped (1 cup)
2 Tbs. olive oil
2 ribs celery, finely chopped (1/2 cup)
1 Tbs. ground cumin
2 cloves garlic, minced (2 tsp.)
1 10-oz. pkg. frozen chopped spinach, thawed and squeezed dry
2 15-oz. cans diced tomatoes, drained, liquid reserved
1 15-oz. can black beans, rinsed and drained
3/4 cup quinoa
3 large carrots, grated (1 1/2 cups)
1 1/2 cups grated reduced-fat pepper Jack cheese, divided
4 large red bell peppers, halved lengthwise, ribs removed
Directions
1. Heat oil in saucepan over medium heat. Add onion and celery, and cook 5 minutes, or until soft. Add cumin and garlic, and sauté 1 minute. Stir in spinach and drained tomatoes. Cook 5 minutes, or until most of liquid has evaporated.
2. Stir in black beans, quinoa, carrots, and 2 cups water. Cover, and bring to a boil. Reduce heat to medium-low, and simmer 20 minutes, or until quinoa is tender. Stir in 1 cup cheese. Season with salt and pepper, if desired.
3. Preheat oven to 350°F. Pour liquid from tomatoes in bottom of baking dish.
4. Fill each bell pepper half with heaping 3/4-cup quinoa mixture, and place in baking dish. Cover with foil, and bake 1 hour. Uncover, and sprinkle each pepper with 1 Tbs. remaining cheese. Bake 15 minutes more, or until tops of stuffed peppers are browned. Let stand 5 minutes. Transfer stuffed peppers to serving plates, and drizzle each with pan juices before serving.
Nutritional Information
Per 1/2 stuffed pepper: Calories: 279, Protein: 14g, Total fat: 10g, Saturated fat: 3g, Carbs: 36g, Cholesterol: 15mg, Sodium: 518mg, Fiber: 10g, Sugars: 9g
The Right Combination
Mixing too many foods at one time can trigger poor digestion. Here's a practical guide to combining foods appropriately.
By Hale Sofia Schatz
If you've ever tried to practice yoga right after a meal, then you know how uncomfortable your Downward-Facing Dogs and spinal twists can feel with a full or bloated belly. Even if you've finished eating several hours before stepping onto the mat, your body may still be working to digest your last meal, which means less available energy for your practice. To keep your body feeling light and vibrant, look within—to your digestive tract.
The main reason we eat is to provide our bodies with the fuel we need to live—fuel for walking, thinking,, making art, working, playing with our children, and doing yoga. But the very act of digestion also takes energy. You can assist your body's digestion before you even take the first bite of food. If you think of the stomach as a blender that purees food into a molecular soup, then what you eat together at one time doesn't matter because it all gets mixed up anyway, right? Wrong.
Different foods have different digestion times and require different digestive enzymes. Therefore, eating too many kinds of foods at one time—such as proteins with grains, fats, and sugars, a la the common peanut butter and jelly sandwich—can result in difficult digestion. Eating the appropriate food combinations not only helps improve digestion, it can also increase energy, regulate elimination, and help relieve depression, anxiety, and mood swings. And increased physical energy means more vitality, clarity, and focus in all areas of life. Although food combining isn't a panacea, it can ease digestion so that energy flows through the body unimpeded.
We do yoga not just for the sake of physical results, but so those results—a strong, supple, and receptive body—give us greater access to our spirit. Why should feeding ourselves be any different? Think of food combining as food yoga. By keeping the core of our bodies functioning with ease, we can access our inner selves more deeply because less of our attention is diverted to the physical.
A Process of Elimination
How often do you actually think about the food that's being digested by your body? Most of us think about digestion only when we suffer indigestion—bloating, gas, heartburn, constipation, diarrhea, and all the other unpleasant symptoms that quickly direct our attention to our bellies. Yet the digestive tract is the center of the body—the alchemical furnace in which what we eat is transmuted from separate foods into the fuel our bodies and minds need. The next time you eat something, think about when your food actually becomes you.
The digestive tract has three basic functions: The stomach separates the food into smaller parts, the small intestine completes the breakdown and assimilates nutrients to supply to the rest of the body, and the large intestine eventually eliminates any remaining waste. Keeping this system in good working order is essential to overall health and vitality.
Digestive problems can arise as we age, undergo stress, eat too quickly or on the run, or eat diets composed of refined and rich foods, too much food, or foods eaten in complicated combinations. Eventually, the proper flow of digestive juices slows down, compromising the breakdown of foods in the stomach and small intestine. Like any plumbing system, the digestive tract can erode or get backed up, resulting in chronic diarrhea and/or constipation. If elimination doesn't happen properly, we don't receive the nutrients we need and toxic waste matter can remain in the system. This causes us to feel uncomfortable and lethargic; the flow of life energy is blocked.
The word digestion comes from the Latin for "separate" or "arrange." In fact, this is exactly what happens in the digestive tract: Nutrients, in the form of molecules, are separated from food and arranged through assimilation to provide energy for all the body's internal organs. With food combining, you assist digestion by separating and prearranging your food before it even lands in your stomach.
Although medical research hasn't yet been done on the specific benefits of food combining, this system, which has been around in various forms since the 1930s, is based on the understanding that eating foods in combinations that have compatible enzymes and digestive times makes for easier and more complete digestion. High-protein foods require the acidic medium of the stomach to be broken down, whereas carbohydrates require the alkaline or neutral medium of the small intestine. When high-protein and high-carbohydrate foods are eaten together, digestion becomes more complicated, since the transit time for carbohydrates is slowed by the breakdown of protein in the stomach. If the breakdown is impeded, then the absorption of nutrients and elimination also may become more difficult, with undigested food particles remaining in the system. These undigested particles can create allergens, bacterial imbalances, and other disorders in the gastrointestinal tract.
A Simple Approach
In many aspects of life, with simplification comes less excess. The same is true for the body. In a world obsessed with abundance and the availability of every imaginable foodstuff 365 days a year, food combining helps us simplify our food choices. The basic rule of thumb is: The simpler the meal, the easier digestion will be. Simple meals, moderate portions, and chewing food slowly and with an attitude of reverence all help maintain easy digestion and free-flowing energy in the body. It doesn't take long to get the hang of food combining with these simple guidelines:
Fruits are the easiest and fastest foods to digest, and for that reason should always be eaten separately from proteins, grains, and vegetables. They are further classified into acid, subacid, sweet, and melons—based on their levels of acid and sugar—and have their own set of guidelines for combinations. Digestion time: 20 minutes to one hour.
All vegetables can be combined with one another as well as with proteins. For optimal digestive ease, it's best to combine only nonstarchy and low-starch vegetables with grains. Digestion time: 30 minutes to two hours.
Grains can be eaten alone or combined with nonstarchy and low-starch vegetables. Do not combine grains with protein or with starchy vegetables. It's best to have only one type of grain at a meal, so decide if you really want that hunk of bread or if it's worth waiting for the rice. Digestion time: two to three hours.
Proteins can be eaten alone or combined with nonstarchy, low-starch, and starchy vegetables. It's best to have only one type of protein at a meal. Digestion time: two to four hours.
When selecting what to eat, consider not only the culinary appeal of your choices but how your body will interpret the foods you are about to ingest. Ask yourself: Will these foods fuel my body so it can be a strong vehicle for my spirit, or will they slow me down? Feeding yourself purposefully is like doing yoga off the mat: Each choice of what and how to feed yourself is an opportunity to practice awareness, compassion, and self-love.
Hale Sofia Schatz is the author of If the Buddha Came to Dinner: How to Nourish Your Body to Awaken Your Spirit (Hyperion, available in 2004). She is a holistic nourishment consultant in Boston.
By Hale Sofia Schatz
If you've ever tried to practice yoga right after a meal, then you know how uncomfortable your Downward-Facing Dogs and spinal twists can feel with a full or bloated belly. Even if you've finished eating several hours before stepping onto the mat, your body may still be working to digest your last meal, which means less available energy for your practice. To keep your body feeling light and vibrant, look within—to your digestive tract.
The main reason we eat is to provide our bodies with the fuel we need to live—fuel for walking, thinking,, making art, working, playing with our children, and doing yoga. But the very act of digestion also takes energy. You can assist your body's digestion before you even take the first bite of food. If you think of the stomach as a blender that purees food into a molecular soup, then what you eat together at one time doesn't matter because it all gets mixed up anyway, right? Wrong.
Different foods have different digestion times and require different digestive enzymes. Therefore, eating too many kinds of foods at one time—such as proteins with grains, fats, and sugars, a la the common peanut butter and jelly sandwich—can result in difficult digestion. Eating the appropriate food combinations not only helps improve digestion, it can also increase energy, regulate elimination, and help relieve depression, anxiety, and mood swings. And increased physical energy means more vitality, clarity, and focus in all areas of life. Although food combining isn't a panacea, it can ease digestion so that energy flows through the body unimpeded.
We do yoga not just for the sake of physical results, but so those results—a strong, supple, and receptive body—give us greater access to our spirit. Why should feeding ourselves be any different? Think of food combining as food yoga. By keeping the core of our bodies functioning with ease, we can access our inner selves more deeply because less of our attention is diverted to the physical.
A Process of Elimination
How often do you actually think about the food that's being digested by your body? Most of us think about digestion only when we suffer indigestion—bloating, gas, heartburn, constipation, diarrhea, and all the other unpleasant symptoms that quickly direct our attention to our bellies. Yet the digestive tract is the center of the body—the alchemical furnace in which what we eat is transmuted from separate foods into the fuel our bodies and minds need. The next time you eat something, think about when your food actually becomes you.
The digestive tract has three basic functions: The stomach separates the food into smaller parts, the small intestine completes the breakdown and assimilates nutrients to supply to the rest of the body, and the large intestine eventually eliminates any remaining waste. Keeping this system in good working order is essential to overall health and vitality.
Digestive problems can arise as we age, undergo stress, eat too quickly or on the run, or eat diets composed of refined and rich foods, too much food, or foods eaten in complicated combinations. Eventually, the proper flow of digestive juices slows down, compromising the breakdown of foods in the stomach and small intestine. Like any plumbing system, the digestive tract can erode or get backed up, resulting in chronic diarrhea and/or constipation. If elimination doesn't happen properly, we don't receive the nutrients we need and toxic waste matter can remain in the system. This causes us to feel uncomfortable and lethargic; the flow of life energy is blocked.
The word digestion comes from the Latin for "separate" or "arrange." In fact, this is exactly what happens in the digestive tract: Nutrients, in the form of molecules, are separated from food and arranged through assimilation to provide energy for all the body's internal organs. With food combining, you assist digestion by separating and prearranging your food before it even lands in your stomach.
Although medical research hasn't yet been done on the specific benefits of food combining, this system, which has been around in various forms since the 1930s, is based on the understanding that eating foods in combinations that have compatible enzymes and digestive times makes for easier and more complete digestion. High-protein foods require the acidic medium of the stomach to be broken down, whereas carbohydrates require the alkaline or neutral medium of the small intestine. When high-protein and high-carbohydrate foods are eaten together, digestion becomes more complicated, since the transit time for carbohydrates is slowed by the breakdown of protein in the stomach. If the breakdown is impeded, then the absorption of nutrients and elimination also may become more difficult, with undigested food particles remaining in the system. These undigested particles can create allergens, bacterial imbalances, and other disorders in the gastrointestinal tract.
A Simple Approach
In many aspects of life, with simplification comes less excess. The same is true for the body. In a world obsessed with abundance and the availability of every imaginable foodstuff 365 days a year, food combining helps us simplify our food choices. The basic rule of thumb is: The simpler the meal, the easier digestion will be. Simple meals, moderate portions, and chewing food slowly and with an attitude of reverence all help maintain easy digestion and free-flowing energy in the body. It doesn't take long to get the hang of food combining with these simple guidelines:
Fruits are the easiest and fastest foods to digest, and for that reason should always be eaten separately from proteins, grains, and vegetables. They are further classified into acid, subacid, sweet, and melons—based on their levels of acid and sugar—and have their own set of guidelines for combinations. Digestion time: 20 minutes to one hour.
All vegetables can be combined with one another as well as with proteins. For optimal digestive ease, it's best to combine only nonstarchy and low-starch vegetables with grains. Digestion time: 30 minutes to two hours.
Grains can be eaten alone or combined with nonstarchy and low-starch vegetables. Do not combine grains with protein or with starchy vegetables. It's best to have only one type of grain at a meal, so decide if you really want that hunk of bread or if it's worth waiting for the rice. Digestion time: two to three hours.
Proteins can be eaten alone or combined with nonstarchy, low-starch, and starchy vegetables. It's best to have only one type of protein at a meal. Digestion time: two to four hours.
When selecting what to eat, consider not only the culinary appeal of your choices but how your body will interpret the foods you are about to ingest. Ask yourself: Will these foods fuel my body so it can be a strong vehicle for my spirit, or will they slow me down? Feeding yourself purposefully is like doing yoga off the mat: Each choice of what and how to feed yourself is an opportunity to practice awareness, compassion, and self-love.
Hale Sofia Schatz is the author of If the Buddha Came to Dinner: How to Nourish Your Body to Awaken Your Spirit (Hyperion, available in 2004). She is a holistic nourishment consultant in Boston.
How to Manage Your Joint Pain and Arthritus Without Drugs Part III
By Dr. Peter Borten, LAc, DAOM, Acupuncturist and Herbalist at The Dragontree Spa and Creator of Imbue Pain Relief Patch
In Part One and Part Two of my blog/newsletter series on joint pain, I discussed the technical stuff on arthritis and introduced some of the most basic things you can do to manage your pain. Not everything works for everyone, which is why I’m going to tell you about a bunch more. Part of the reason for people’s variable responses to these supplements is that there are many possible causes of joint pain. Different supplements address different facets of the mechanisms involved in joint pain. As I said last time, even the bestseller glucosamine sulfate only makes a big difference for about half the people who try it. So, let’s check out some other options .
Acupuncture. Full disclosure – I stick needles in people, so you might take my frequent endorsements of acupuncture with a grain of salt. However, I am a total skeptic. I take very little on faith alone. I want RESULTS. If acupuncture didn’t get me and my patients the results we want, I’d find other ways to treat them. But, I consistently utilize acupuncture because it has demonstrated big positive results over and over. Joint pain is usually very responsive to treatment with acupuncture. When muscle tension is present (including trigger points in muscles, which are often the true cause of joint pain), the response is typically excellent. When there is significant joint damage or degeneration, results may be slower and/or less dramatic, but it’s still worth trying a series of treatments.
If you don’t notice any change after 3 to 5 treatments, consider trying someone else. There are lots of conditions that take 10 or more acupuncture treatments to improve, but pain is not usually one of them. I don’t mean to imply that any case of pain should be cured within 3 to 5 treatments, but you should be noticing at least temporary improvement at this stage, which generally becomes increasingly significant and permanent with subsequent treatments. As with all fields of medicine, there is spectrum of skill level among acupuncturists.
Figure Out if There’s a Connection to Your Diet, and Stop Eating Offending Foods. There are lots of ways to diagnose food sensitivities – too much to write about here – but a good starting point is to consider cutting out the most likely culprits. In my experience, the five most common foods people have issues with are: wheat products (including bread, muffins, bagels, cereal, pasta, etc.), corn products (including corn, corn syrup, corn starch, corn meal, often maltodextrin, etc.), soy products (soybean oil, textured vegetable protein, tofu, soy sauce, etc.), eggs, and milk products (cheese, casein, milk, cream, whey, etc.).
The second tier would probably include tomatoes, beans, peanuts, lentils, citrus fruits, chocolate, and potatoes. Any of these (or any other food, for that matter) could cause or worsen joint pain in an individual who’s sensitive to them. The nightshade vegetables are of particular interest, since joint pain seems to improve in a good percentage of people who cut them out. These include tomatoes, potatoes, eggplant, and peppers (including hot peppers, cayenne, paprika, etc.).
If you’re an enthusiastic, all-or-nothing type, try an elimination diet (talk to your naturally-oriented healthcare practitioner for the details) whereby you’ll eat just a few foods that are highly unlikely to cause any reactions for about two weeks in order to eliminate almost any food that could be antagonizing your joints. (Usually this limits you to salmon, lamb, and rice, with perhaps squash, sweet potato and certain other fruits and vegetables if you absolutely need more variety.) If your joints feel better, you can assume something you were eating before the elimination diet wasn’t getting along with your body. Then you can reintroduce suspected foods one at a time. With your new clean system, if you have a problem with a certain food, you’ll typically get an obvious negative response. It’s best not to reintroduce foods too close together, since this reaction may take up to three days to hit you.
If the elimination diet sounds like absolute torture to you, you can try just eliminating all the common offenders I listed above. Or you could just eliminate the nightshade family vegetables. Or you could just eliminate the big five I mentioned first (wheat, eggs, milk, soy, corn). One big caveat: if you choose to eliminate just a few of these usual suspects and you don’t feel better, it doesn’t mean these foods are in the clear. It’s possible that you eliminated something you are sensitive to, but didn’t eliminate something else you’re sensitive to, and that kept your joints from improving. In a future blog post, I’ll give you some more options for figuring out food sensitivities, but consider these approaches for now.
I’d love to hear your thoughts. What joints bother you? What has worked? What hasn’t worked?
Be well,
Dr. Peter Borten
In Part One and Part Two of my blog/newsletter series on joint pain, I discussed the technical stuff on arthritis and introduced some of the most basic things you can do to manage your pain. Not everything works for everyone, which is why I’m going to tell you about a bunch more. Part of the reason for people’s variable responses to these supplements is that there are many possible causes of joint pain. Different supplements address different facets of the mechanisms involved in joint pain. As I said last time, even the bestseller glucosamine sulfate only makes a big difference for about half the people who try it. So, let’s check out some other options .
Acupuncture. Full disclosure – I stick needles in people, so you might take my frequent endorsements of acupuncture with a grain of salt. However, I am a total skeptic. I take very little on faith alone. I want RESULTS. If acupuncture didn’t get me and my patients the results we want, I’d find other ways to treat them. But, I consistently utilize acupuncture because it has demonstrated big positive results over and over. Joint pain is usually very responsive to treatment with acupuncture. When muscle tension is present (including trigger points in muscles, which are often the true cause of joint pain), the response is typically excellent. When there is significant joint damage or degeneration, results may be slower and/or less dramatic, but it’s still worth trying a series of treatments.
If you don’t notice any change after 3 to 5 treatments, consider trying someone else. There are lots of conditions that take 10 or more acupuncture treatments to improve, but pain is not usually one of them. I don’t mean to imply that any case of pain should be cured within 3 to 5 treatments, but you should be noticing at least temporary improvement at this stage, which generally becomes increasingly significant and permanent with subsequent treatments. As with all fields of medicine, there is spectrum of skill level among acupuncturists.
Figure Out if There’s a Connection to Your Diet, and Stop Eating Offending Foods. There are lots of ways to diagnose food sensitivities – too much to write about here – but a good starting point is to consider cutting out the most likely culprits. In my experience, the five most common foods people have issues with are: wheat products (including bread, muffins, bagels, cereal, pasta, etc.), corn products (including corn, corn syrup, corn starch, corn meal, often maltodextrin, etc.), soy products (soybean oil, textured vegetable protein, tofu, soy sauce, etc.), eggs, and milk products (cheese, casein, milk, cream, whey, etc.).
The second tier would probably include tomatoes, beans, peanuts, lentils, citrus fruits, chocolate, and potatoes. Any of these (or any other food, for that matter) could cause or worsen joint pain in an individual who’s sensitive to them. The nightshade vegetables are of particular interest, since joint pain seems to improve in a good percentage of people who cut them out. These include tomatoes, potatoes, eggplant, and peppers (including hot peppers, cayenne, paprika, etc.).
If you’re an enthusiastic, all-or-nothing type, try an elimination diet (talk to your naturally-oriented healthcare practitioner for the details) whereby you’ll eat just a few foods that are highly unlikely to cause any reactions for about two weeks in order to eliminate almost any food that could be antagonizing your joints. (Usually this limits you to salmon, lamb, and rice, with perhaps squash, sweet potato and certain other fruits and vegetables if you absolutely need more variety.) If your joints feel better, you can assume something you were eating before the elimination diet wasn’t getting along with your body. Then you can reintroduce suspected foods one at a time. With your new clean system, if you have a problem with a certain food, you’ll typically get an obvious negative response. It’s best not to reintroduce foods too close together, since this reaction may take up to three days to hit you.
If the elimination diet sounds like absolute torture to you, you can try just eliminating all the common offenders I listed above. Or you could just eliminate the nightshade family vegetables. Or you could just eliminate the big five I mentioned first (wheat, eggs, milk, soy, corn). One big caveat: if you choose to eliminate just a few of these usual suspects and you don’t feel better, it doesn’t mean these foods are in the clear. It’s possible that you eliminated something you are sensitive to, but didn’t eliminate something else you’re sensitive to, and that kept your joints from improving. In a future blog post, I’ll give you some more options for figuring out food sensitivities, but consider these approaches for now.
I’d love to hear your thoughts. What joints bother you? What has worked? What hasn’t worked?
Be well,
Dr. Peter Borten
How Yoga Can Make You a Better Athlete
"Mentally, an athlete must be strong in her resolve to keep pushing even when things get tough. My practice has taught me that intensity is fleeting; what feels like an interminable hold of a standing pose will soon give way to something else. When things get tough, I aim to meet the challenge with mental strength and with the knowledge that this, too, shall pass." Yogaglo
By Rita Trieger
Nearly 20 million Americans practice yoga for almost as many reasons, but primarily most hope to improve health, become stronger, and feel happier. Older Americans benefit from yoga’s gentle stretches and non-impact aerobic aspects, while younger mothers, children and teens use yoga as a way to develop strong personal bonds, self-awareness and overall clarity; and every practitioner in between knows that yoga can be the perfect choice -- no matter what your age or lifestyle – to help achieve the goal of overall well-being.
But perhaps the group with the most to gain from this ancient art is athletes. Most sports require a certain degree of physical prowess, including flexibility, endurance and strength; and yoga asanas or postures offer athletes a plethora of ways and means to improve on these qualities, as well as innovative techniques to incorporate balance, muscle conditioning and healing relief for joints.
At its core, yoga is an exploration of the body. A regular practitioner is able to develop an in-depth knowledge of the body’s biomechanics, including a greater understanding of exactly how it functions, and the changing nature of its limitations. Over time, an athlete can use yoga as a way to work with the body’s inevitable changes in order to improve performance and remain injury-free.
Yoga breathing (pranayama) techniques can also greatly improve aerobic capacity by helping to strengthen the diaphragm and expand lung tissue, resulting in enhanced athletic endurance. Yoga breathing deepens the flow of breath, improves core strength, and teaches us how to control and regulate the fight or flight response in challenging situations: Think third down and goal!
Since the primary functions of yoga are to rid the body of obstacles, as well as to calm the mind, athletic performance can be greatly improved with regular practice. As most athletes know, the mind can be the biggest stumbling block towards achieving their best. Being “psyched out” can often lead to devastating defeat.
Yoga helps athletes to step back and become a witness to their own consciousness. From this place of inner awareness the athlete is able to observe his or her own performance, without judgment, and can envision a clearer path towards their highest performance level.
As more and more professional and amateur sports teams employ yoga coaches and encourage practice as a way to stay healthy and limber, this ancient and varied practice will continue to thrive and inspire the athlete in all of us.
Published March 14, 2012 at 12:00 AM
About Rita Trieger
Rita Trieger is the Director of Marketing and Promotions for Scarsdale Yoga Studios. She teaches therapeutic yoga for cancer and heart patients at Stamford Hospital and is the author of Yoga Heals Your Back (Fairwinds, 2005).
By Rita Trieger
Nearly 20 million Americans practice yoga for almost as many reasons, but primarily most hope to improve health, become stronger, and feel happier. Older Americans benefit from yoga’s gentle stretches and non-impact aerobic aspects, while younger mothers, children and teens use yoga as a way to develop strong personal bonds, self-awareness and overall clarity; and every practitioner in between knows that yoga can be the perfect choice -- no matter what your age or lifestyle – to help achieve the goal of overall well-being.
But perhaps the group with the most to gain from this ancient art is athletes. Most sports require a certain degree of physical prowess, including flexibility, endurance and strength; and yoga asanas or postures offer athletes a plethora of ways and means to improve on these qualities, as well as innovative techniques to incorporate balance, muscle conditioning and healing relief for joints.
At its core, yoga is an exploration of the body. A regular practitioner is able to develop an in-depth knowledge of the body’s biomechanics, including a greater understanding of exactly how it functions, and the changing nature of its limitations. Over time, an athlete can use yoga as a way to work with the body’s inevitable changes in order to improve performance and remain injury-free.
Yoga breathing (pranayama) techniques can also greatly improve aerobic capacity by helping to strengthen the diaphragm and expand lung tissue, resulting in enhanced athletic endurance. Yoga breathing deepens the flow of breath, improves core strength, and teaches us how to control and regulate the fight or flight response in challenging situations: Think third down and goal!
Since the primary functions of yoga are to rid the body of obstacles, as well as to calm the mind, athletic performance can be greatly improved with regular practice. As most athletes know, the mind can be the biggest stumbling block towards achieving their best. Being “psyched out” can often lead to devastating defeat.
Yoga helps athletes to step back and become a witness to their own consciousness. From this place of inner awareness the athlete is able to observe his or her own performance, without judgment, and can envision a clearer path towards their highest performance level.
As more and more professional and amateur sports teams employ yoga coaches and encourage practice as a way to stay healthy and limber, this ancient and varied practice will continue to thrive and inspire the athlete in all of us.
Published March 14, 2012 at 12:00 AM
About Rita Trieger
Rita Trieger is the Director of Marketing and Promotions for Scarsdale Yoga Studios. She teaches therapeutic yoga for cancer and heart patients at Stamford Hospital and is the author of Yoga Heals Your Back (Fairwinds, 2005).
7 Reasons You Need to Be Juicing
By John McIntyre
Every day, I hear from people who want to get into juicing. They've heard dramatic stories of weight loss and tales of huge energy boosts. From juicing speakers like Jason Vale (The Juice Master) to Australians filming their juice fast (Fat, Sick and Nearly Dead), it seems that the world can't get enough of juicing.
Me? I started a few years back.
One morning, I woke up with a splitting headache and some sort of virus, struggling to make it to the kitchen for breakfast. After 12 hours sleep, I barely had the energy to walk and I collapsed on the living room sofa to recover.
After an hour, I pulled myself up and recalled that there was a juicer in the kitchen. Mind you, I'd never used it, and I smirked when my roommate made his fresh juice. I mean, how can dark green liquid taste or feel good?
However, that day I was desperate. After a frantic phone call to my roommate to find out how to use it, I made my first juice.
After gulping it down, how did I feel? Nothing really.
But once an hour had passed, I couldn't believe it. The tiredness from the morning? Gone. The headache? Gone.
I felt incredible, filled with energy and a powerful sense of well-being.
If you're sitting on the fence and can't decide whether you should give juicing a go, perhaps you can be convinced? Below are 7 reasons why you need to be juicing. Trust me, it's worth it!
1. Energy
It has to be experienced to be believed. Juicing fruits and vegetables makes them easy to digest. Energy that would otherwise have been spent on digestion can be spent on more important things.
Fresh juice supplies the body with a concentrated batch of vitamins and minerals in their natural form. With the extra nutrition, your body's performance will improve and more energy will be available.
2. Weight Loss
Many people have told incredible stories about weight loss after beginning juicing. Why? As a general rule, weight gain and obesity can be linked with processed foods, synthetic ingredients such as preservatives and a general lack of regular exercise.
Juicing helps on all fronts: a) Juicing is entirely natural, b) Fresh fruit and vegetable juice contains no synthetic ingredients like preservatives, and c) with the extra energy, you'll WANT to exercise.
3. Detox
Our livers are responsibly for cleansing and detoxifying the blood, which makes them absolutely essential. Every day, blood runs through the liver and is purified of toxins and waste matter.
With a diet of unhealthy food, the liver struggles and the blood is likely to be sub-optimal. One function of the blood is to move oxygen around the body, giving energy to limbs and organs. Poor blood quality equals low energy.
Since fresh juice is absorbed very quickly, it hits the blood and liver, aiding the detoxification process and helping the liver to do a fantastic job.
4. Sleep Like a Log
More than 30% of people suffer from insomnia. A big reason why some people struggle to sleep is that their diet sucks. Lots of refined carbs, heavy meats and processed food drain the body of energy and interrupt the natural sleep pattern.
Juicing on a regular basis makes it easy to bounce out of bed in the morning. You'll wake up well rested and ready to make the most of the day ahead.
5. Prevent Disease
Disease thrives in bodies which are filled with toxins, bacteria and carcinogens, most of which are found in unhealthy food. This applies to fast food as well as things like "white" bread.
To prevent disease and effectively defend itself, the body requires a wide assortment of vitamins, minerals and antioxidants. Juicing is a simple and easy way to meet this need, and many have reported success at preventing and curing disease with juicing.
6. Improve Relationships
When you're feeling great (and juicing will make you feel awesome), you'll naturally handle your relationships better. You'll find it easier to be loving and you'll have the energy to be a fun person.
7. Enjoy Life
When you feel healthy, you get more out of life. As you've seen above, juicing (and healthy living as a whole) can change someone's life and enable them take delight in the joy of it.
Published September 7, 2011 at 1:00 PM
About John McIntyre
John runs a popular juicing website where you can learn more about the benefits of juicing and get a variety of free juicing recipes.
Every day, I hear from people who want to get into juicing. They've heard dramatic stories of weight loss and tales of huge energy boosts. From juicing speakers like Jason Vale (The Juice Master) to Australians filming their juice fast (Fat, Sick and Nearly Dead), it seems that the world can't get enough of juicing.
Me? I started a few years back.
One morning, I woke up with a splitting headache and some sort of virus, struggling to make it to the kitchen for breakfast. After 12 hours sleep, I barely had the energy to walk and I collapsed on the living room sofa to recover.
After an hour, I pulled myself up and recalled that there was a juicer in the kitchen. Mind you, I'd never used it, and I smirked when my roommate made his fresh juice. I mean, how can dark green liquid taste or feel good?
However, that day I was desperate. After a frantic phone call to my roommate to find out how to use it, I made my first juice.
After gulping it down, how did I feel? Nothing really.
But once an hour had passed, I couldn't believe it. The tiredness from the morning? Gone. The headache? Gone.
I felt incredible, filled with energy and a powerful sense of well-being.
If you're sitting on the fence and can't decide whether you should give juicing a go, perhaps you can be convinced? Below are 7 reasons why you need to be juicing. Trust me, it's worth it!
1. Energy
It has to be experienced to be believed. Juicing fruits and vegetables makes them easy to digest. Energy that would otherwise have been spent on digestion can be spent on more important things.
Fresh juice supplies the body with a concentrated batch of vitamins and minerals in their natural form. With the extra nutrition, your body's performance will improve and more energy will be available.
2. Weight Loss
Many people have told incredible stories about weight loss after beginning juicing. Why? As a general rule, weight gain and obesity can be linked with processed foods, synthetic ingredients such as preservatives and a general lack of regular exercise.
Juicing helps on all fronts: a) Juicing is entirely natural, b) Fresh fruit and vegetable juice contains no synthetic ingredients like preservatives, and c) with the extra energy, you'll WANT to exercise.
3. Detox
Our livers are responsibly for cleansing and detoxifying the blood, which makes them absolutely essential. Every day, blood runs through the liver and is purified of toxins and waste matter.
With a diet of unhealthy food, the liver struggles and the blood is likely to be sub-optimal. One function of the blood is to move oxygen around the body, giving energy to limbs and organs. Poor blood quality equals low energy.
Since fresh juice is absorbed very quickly, it hits the blood and liver, aiding the detoxification process and helping the liver to do a fantastic job.
4. Sleep Like a Log
More than 30% of people suffer from insomnia. A big reason why some people struggle to sleep is that their diet sucks. Lots of refined carbs, heavy meats and processed food drain the body of energy and interrupt the natural sleep pattern.
Juicing on a regular basis makes it easy to bounce out of bed in the morning. You'll wake up well rested and ready to make the most of the day ahead.
5. Prevent Disease
Disease thrives in bodies which are filled with toxins, bacteria and carcinogens, most of which are found in unhealthy food. This applies to fast food as well as things like "white" bread.
To prevent disease and effectively defend itself, the body requires a wide assortment of vitamins, minerals and antioxidants. Juicing is a simple and easy way to meet this need, and many have reported success at preventing and curing disease with juicing.
6. Improve Relationships
When you're feeling great (and juicing will make you feel awesome), you'll naturally handle your relationships better. You'll find it easier to be loving and you'll have the energy to be a fun person.
7. Enjoy Life
When you feel healthy, you get more out of life. As you've seen above, juicing (and healthy living as a whole) can change someone's life and enable them take delight in the joy of it.
Published September 7, 2011 at 1:00 PM
About John McIntyre
John runs a popular juicing website where you can learn more about the benefits of juicing and get a variety of free juicing recipes.
The Power of Deep Breathing
By Jayme Barrett
Paying attention to your breathing is one of the fastest ways to become calm, centered, and energized. Have you noticed that when you feel anxious, excited, or fearful, your breathing becomes choppy, quick, and shallow? The key is to breathe fully, deeply, and slowly. As you inhale, let your stomach expand and fill your lungs with air. Do the same as you exhale. Your stomach goes in first, and then your lungs contract as you let the air out.
When you feel stressed during the day, stop everything and breathe deeply. You will compose yourself, bring in vital energy, and get off the “fast track,” if only for a few priceless moments. Practicing yoga is a powerful way to become conscious of your breathing and to balance your body, mind, and spirit. A few simple stretching poses coinciding with deep breaths will release unwanted tension.
If you need some inner answers to a difficult situation in your life, breathe properly; then ask for guidance. Your mind will be less jumbled, and you will be able to actually hear the guidance.
Below is a powerful breathing exercise that I share in my book Feng Shui Your Life offered by one of my teachers, Master Stephen Co. His book, The Power of Prana: Breathe Your Way to Health and Vitality offers a myriad of ways to invite Prana (life force energy) into your body.
Below are simple instructions for Pranic Breathing.
•Gently place your tongue on the roof of your mouth. This helps circulate energy throughout the body.
•Inhale through your nose for six counts.
•Hold your breath for three counts.
•Exhale through your nose for six counts.
•Hold your breath for three counts.
•This 6-3-6-3 breathing completes one cycle.
You can do pranic breathing during meditation, on a walk, or in your car. You can use it to absorb energy in nature. Whenever you are feeling low on energy, practice pranic breathing for twelve cycles, and you will feel refreshed.
Published March 15, 2012 at 3:40 PM
About Jayme Barrett
Jayme Barrett is a feng shui consultant in Los Angeles and the best-selling author of Feng Shui Your Life. Specializing in techniques for personal fulfillment, prosperity and integrated health, her philosophy is simple and effective. When one displays symbols of beauty, abundance, success and love within their home and work environment, it creates a manifestation of the life they want to live: a blueprint for their destiny. Jayme has appeared on The Today Show, E!, HGTV and has received feng shui praise from actresses Mary Steenburgen, Sela Ward, and Alyson Hannigan as well as authors Mark Victor Hansen and Tony Robbins.
Paying attention to your breathing is one of the fastest ways to become calm, centered, and energized. Have you noticed that when you feel anxious, excited, or fearful, your breathing becomes choppy, quick, and shallow? The key is to breathe fully, deeply, and slowly. As you inhale, let your stomach expand and fill your lungs with air. Do the same as you exhale. Your stomach goes in first, and then your lungs contract as you let the air out.
When you feel stressed during the day, stop everything and breathe deeply. You will compose yourself, bring in vital energy, and get off the “fast track,” if only for a few priceless moments. Practicing yoga is a powerful way to become conscious of your breathing and to balance your body, mind, and spirit. A few simple stretching poses coinciding with deep breaths will release unwanted tension.
If you need some inner answers to a difficult situation in your life, breathe properly; then ask for guidance. Your mind will be less jumbled, and you will be able to actually hear the guidance.
Below is a powerful breathing exercise that I share in my book Feng Shui Your Life offered by one of my teachers, Master Stephen Co. His book, The Power of Prana: Breathe Your Way to Health and Vitality offers a myriad of ways to invite Prana (life force energy) into your body.
Below are simple instructions for Pranic Breathing.
•Gently place your tongue on the roof of your mouth. This helps circulate energy throughout the body.
•Inhale through your nose for six counts.
•Hold your breath for three counts.
•Exhale through your nose for six counts.
•Hold your breath for three counts.
•This 6-3-6-3 breathing completes one cycle.
You can do pranic breathing during meditation, on a walk, or in your car. You can use it to absorb energy in nature. Whenever you are feeling low on energy, practice pranic breathing for twelve cycles, and you will feel refreshed.
Published March 15, 2012 at 3:40 PM
About Jayme Barrett
Jayme Barrett is a feng shui consultant in Los Angeles and the best-selling author of Feng Shui Your Life. Specializing in techniques for personal fulfillment, prosperity and integrated health, her philosophy is simple and effective. When one displays symbols of beauty, abundance, success and love within their home and work environment, it creates a manifestation of the life they want to live: a blueprint for their destiny. Jayme has appeared on The Today Show, E!, HGTV and has received feng shui praise from actresses Mary Steenburgen, Sela Ward, and Alyson Hannigan as well as authors Mark Victor Hansen and Tony Robbins.
20 Ways to Speed Up Your Metabolism
By Heather Bauer, RD,CDN, REDBOOK
Whether you're trying to shed some lbs or just stay fit, these tricks to increase your metabolism from nutritionist Heather Bauer, RD,CDN, will help you reach the finish line even faster.
1. Keep Hydrated I'm sure the general population thinks dieticians sound like a broken record when it comes to the whole water thing, but it really is important. Drinking the recommended eight cups of water a day will help your body function at peak performance levels.
2. Keep Calcium Levels Up Current obesity research shows that a dip in calcium levels can trigger the same hormone that causes the body to hold onto fat to be released. Choose low-fat dairy, cheese, yogurt, salmon, tofu, and oatmeal.
3. Ditch the Drinks Happy hours and late night cocktails can do a number on your metabolism the next day. Research shows that the day after a night of drinking, there is a significant dip in your metabolic rate. Combine this with hangover cravings, and you've got a double disaster.
4. Eat Constantly Snacking does not have to be a bad thing. If your stomach is growling, it means that you need more fuel. Not providing your body with food is a surefire way to slow down its basic functions. Choose high-fiber, high-protein snacks like low-fat cheese, fiber crackers, fruits, veggies, or Greek yogurt. Starving your body will sabotage all of your dieting efforts.
5. Destress Yourself Stress raises the amount of cortisol in your body. Cortisol is a hormone that tells the body to hold onto fat in case of a stressful situation (think more natural disaster-level stress, not a bad day at work-level). Experiment with yoga or meditation as ways to lower stress levels and clear your mind.
6. Decrease Diet Soda Although it's low in calories and seems like an easy swap for high calorie beverages, diet soda may actually have adverse effects on your metabolism. Water and seltzer are better options, but if you must drink diet soda, limit your consumption to two cans (not Big Gulps!) per week.
7. Don't Forget Your ZZZ's Getting a least seven to eight hours of sleep every night is crucial to a healthy metabolism. Anything less can adversely affect your body's ability to burn calories. Surprisingly, excess sleep may do the same thing. It's best to keep a consistent bedtime and wake up close to the same time every morning
8. Soak Up the Sun Research shows that when a person spends long periods of time in a darkened, dull environment, it stimulates the same physiological functions in the body as gaining weight and sleep. The best daylight hours are between 11 a.m. and 3 p.m., so make it a point to get up from your desk and take a brisk walk outside. Aside from soaking up rays, you'll rev up your heart rate and benefit from the fresh air.
9. Work Out in the Cold Doing any type of cardio exercise in the cold can increase the ability of brown fat in the body to work at maximum capacity. Newly published research indicates that brown fat helps efficiently burn the white fat in your body, which is the considered that "bad fat."
10. Drink Kombucha Tea This tea, which is made from the Kombucha black mushroom, has racked up accolades in almost every health area-claims range from easing arthritis to detoxifying the liver. The detoxifying nature of this beverage may help your body function at an optimal level, which means a healthy metabolism.
11. Increase Weight-Bearing Exercises One pound of muscle burns 35 to 50 calories, while one pound of fat burns a measly 5 to 10 calories. Increasing your muscle mass can increase your body's basal metabolic rate (BMR) by up to 40%. There's no need to hit the weights hard, either, simply using light weights at high repetition has been proven to tone muscle and burn fat.
12. Up Your Vitamin C Vitamin C and calcium are partners in crime when it comes to your metabolic rate. Calcium speeds up metabolism, while vitamin C helps the body absorb this mineral, creating an overall win-win situation.
13. Vitamin B is Key Getting in all over your vitamin B, which you can do by incorporating small amounts of nuts, seeds, lean chicken, beef, and fish into your diet, helps maintain a healthy metabolism. Legumes are also a great source of B vitamins; plus they're chock-full of fiber.
14. Drink Green Tea The polyphenols, specifically EGCG, in green tea have properties that rev up your metabolic rate. However, green tea takes dedication. You have to drink about 4 to 5 cups a day to see results.
15. Avoid High Fructose Corn Syrup It's one of the most controversial issues in nutrition: Studies show that HFCS can make the body insulin-resistant. Also, when given the choice, the body stores fructose as fat before it does glucose.
16. Try Interval Training Aside from curing workout boredom, interval training allows you to burn more calories in less time. This is a great way for busy people with less time to get in a maximum workout.
17. Drink Oolong Tea Swap your second latte of the day with a fresh cup of oolong tea. Chinese medicine and celebrities alike tout the calorie boosting properties of this electrifying elixir.
18. Spicy Peppers Take your pick: Jalapenos, chili, cayenne, habanero, etc.. These fiery little guys contain capsaicin, which is why you get a burning sensation in your mouth when you eat them. This same effect is created internally, causing a calorie burn for about 30 minutes afterward.
19. Go Ginger The latest craze is to add ginger shots to juice, but if you're not into juicing, it also pairs nicely with veggies in a stir-fry. In addition to aiding digestion, it can speed up the body's digestion process by as much as twenty percent.
20. Eat Oily Fish Fish such as tuna and salmon contain oil that increases leptin, which is a hormone responsible for controlling appetite.
Whether you're trying to shed some lbs or just stay fit, these tricks to increase your metabolism from nutritionist Heather Bauer, RD,CDN, will help you reach the finish line even faster.
1. Keep Hydrated I'm sure the general population thinks dieticians sound like a broken record when it comes to the whole water thing, but it really is important. Drinking the recommended eight cups of water a day will help your body function at peak performance levels.
2. Keep Calcium Levels Up Current obesity research shows that a dip in calcium levels can trigger the same hormone that causes the body to hold onto fat to be released. Choose low-fat dairy, cheese, yogurt, salmon, tofu, and oatmeal.
3. Ditch the Drinks Happy hours and late night cocktails can do a number on your metabolism the next day. Research shows that the day after a night of drinking, there is a significant dip in your metabolic rate. Combine this with hangover cravings, and you've got a double disaster.
4. Eat Constantly Snacking does not have to be a bad thing. If your stomach is growling, it means that you need more fuel. Not providing your body with food is a surefire way to slow down its basic functions. Choose high-fiber, high-protein snacks like low-fat cheese, fiber crackers, fruits, veggies, or Greek yogurt. Starving your body will sabotage all of your dieting efforts.
5. Destress Yourself Stress raises the amount of cortisol in your body. Cortisol is a hormone that tells the body to hold onto fat in case of a stressful situation (think more natural disaster-level stress, not a bad day at work-level). Experiment with yoga or meditation as ways to lower stress levels and clear your mind.
6. Decrease Diet Soda Although it's low in calories and seems like an easy swap for high calorie beverages, diet soda may actually have adverse effects on your metabolism. Water and seltzer are better options, but if you must drink diet soda, limit your consumption to two cans (not Big Gulps!) per week.
7. Don't Forget Your ZZZ's Getting a least seven to eight hours of sleep every night is crucial to a healthy metabolism. Anything less can adversely affect your body's ability to burn calories. Surprisingly, excess sleep may do the same thing. It's best to keep a consistent bedtime and wake up close to the same time every morning
8. Soak Up the Sun Research shows that when a person spends long periods of time in a darkened, dull environment, it stimulates the same physiological functions in the body as gaining weight and sleep. The best daylight hours are between 11 a.m. and 3 p.m., so make it a point to get up from your desk and take a brisk walk outside. Aside from soaking up rays, you'll rev up your heart rate and benefit from the fresh air.
9. Work Out in the Cold Doing any type of cardio exercise in the cold can increase the ability of brown fat in the body to work at maximum capacity. Newly published research indicates that brown fat helps efficiently burn the white fat in your body, which is the considered that "bad fat."
10. Drink Kombucha Tea This tea, which is made from the Kombucha black mushroom, has racked up accolades in almost every health area-claims range from easing arthritis to detoxifying the liver. The detoxifying nature of this beverage may help your body function at an optimal level, which means a healthy metabolism.
11. Increase Weight-Bearing Exercises One pound of muscle burns 35 to 50 calories, while one pound of fat burns a measly 5 to 10 calories. Increasing your muscle mass can increase your body's basal metabolic rate (BMR) by up to 40%. There's no need to hit the weights hard, either, simply using light weights at high repetition has been proven to tone muscle and burn fat.
12. Up Your Vitamin C Vitamin C and calcium are partners in crime when it comes to your metabolic rate. Calcium speeds up metabolism, while vitamin C helps the body absorb this mineral, creating an overall win-win situation.
13. Vitamin B is Key Getting in all over your vitamin B, which you can do by incorporating small amounts of nuts, seeds, lean chicken, beef, and fish into your diet, helps maintain a healthy metabolism. Legumes are also a great source of B vitamins; plus they're chock-full of fiber.
14. Drink Green Tea The polyphenols, specifically EGCG, in green tea have properties that rev up your metabolic rate. However, green tea takes dedication. You have to drink about 4 to 5 cups a day to see results.
15. Avoid High Fructose Corn Syrup It's one of the most controversial issues in nutrition: Studies show that HFCS can make the body insulin-resistant. Also, when given the choice, the body stores fructose as fat before it does glucose.
16. Try Interval Training Aside from curing workout boredom, interval training allows you to burn more calories in less time. This is a great way for busy people with less time to get in a maximum workout.
17. Drink Oolong Tea Swap your second latte of the day with a fresh cup of oolong tea. Chinese medicine and celebrities alike tout the calorie boosting properties of this electrifying elixir.
18. Spicy Peppers Take your pick: Jalapenos, chili, cayenne, habanero, etc.. These fiery little guys contain capsaicin, which is why you get a burning sensation in your mouth when you eat them. This same effect is created internally, causing a calorie burn for about 30 minutes afterward.
19. Go Ginger The latest craze is to add ginger shots to juice, but if you're not into juicing, it also pairs nicely with veggies in a stir-fry. In addition to aiding digestion, it can speed up the body's digestion process by as much as twenty percent.
20. Eat Oily Fish Fish such as tuna and salmon contain oil that increases leptin, which is a hormone responsible for controlling appetite.
Monday, March 12, 2012
John Mackey: 4 Pillars of Healthy Eating
"America is sick, and we are rapidly getting sicker. Most of our illness is do to unhealthy diets and unhealthy lifestyles," says Whole Foods Market founder and CEO, John Mackey. But he's got a plan.
Why is this so?
Maybe it has something to do with the American diet, which only consists of 10% Unrefined Plant Food (Fruits, Vegetables, Beans, Nuts, Seeds), only 2.5% Whole Grains, and a whopping 62% from Processed Foods! Mackey says this diet is "Designed for Disease."
How do you fix this problem?
Mackey breaks it down to the Four Pillars of Healthy Eating:
1.Whole Foods (if it comes in a package or a label then it's probably not a whole food)
2.Plant Strong (you don't have to be vegan, but get your animal product consumption down)
3.Healthy Fats (think avocados)
4.Nutrient Dense (fruits and veggies, not animal products)
Through these four pillars of eating, some Whole Foods team members have reversed diabetes and lost over 100 pounds!
Mackey goes on to talk about how as we as individuals can raise our consciousness and help educate others about adapting a healthy lifestyle.
Click on the link to watch a short video of his presentation.
Why is this so?
Maybe it has something to do with the American diet, which only consists of 10% Unrefined Plant Food (Fruits, Vegetables, Beans, Nuts, Seeds), only 2.5% Whole Grains, and a whopping 62% from Processed Foods! Mackey says this diet is "Designed for Disease."
How do you fix this problem?
Mackey breaks it down to the Four Pillars of Healthy Eating:
1.Whole Foods (if it comes in a package or a label then it's probably not a whole food)
2.Plant Strong (you don't have to be vegan, but get your animal product consumption down)
3.Healthy Fats (think avocados)
4.Nutrient Dense (fruits and veggies, not animal products)
Through these four pillars of eating, some Whole Foods team members have reversed diabetes and lost over 100 pounds!
Mackey goes on to talk about how as we as individuals can raise our consciousness and help educate others about adapting a healthy lifestyle.
Click on the link to watch a short video of his presentation.
7 Foods to Fight Stress
By Linnea Jensen
More so than any other emotion, tension and stress can wreak serious havoc on our precious bodies. The good news is, we have a choice. The first step is to change the way we listen to our stress. Anxiety happens inappropriately when our body's needs are not being met. So in a moment of tension, there are two choices -- to take it literally or to take action and move out of it. Moving out of it can be as simple as taking initiative, and eating the right foods.
Certain healthy foods can actually help tame mindless munching and cravings, and lower overall anxiety levels. Below are 7 of my favorites:
1) Dark Chocolate. Eating healthy does not mean eating boring foods. This enticing substance can actually help you to alleviate symptoms of stress when eaten in moderation. Dark chocolate is high in flavonoids which are potent with relaxation properties. Chocolate also contains phenethylamine, a chemical that enhances mood. The darker the chocolate, the more of these substances you are getting. Generally, opt for bars with 70% cacao or higher.
2) Spinach. This lean, green leaf is high in magnesium which improves your body's overall response to stress and stops blood pressure from spiking.
3) Oatmeal. Have you ever noticed that when your body is stressed you crave carbohydrates? Your body is incredibly intelligent and demanding that you get back to feeling balanced. Follow that craving and choose nutrient rich complex carbohydrates. Oatmeal takes the cake on this one. Complex carbohydrates help you to produce serotonin, a relaxing hormone that can reduce anxiety's negative effects. Oatmeal's fiber rich qualities allow the body to absorb it at a much slower pace and prolong the serotonin boost. For those of you with low blood sugar, this is your solution to make sure your levels are in check for longer periods of time.
4) Walnuts. If you have high blood pressure, walnuts are your new best friend. Eating at least 1 ounce a day prevents blood pressure from rising, and keeps your anxiety levels in check. If you already tend to have higher levels of adrenaline and anxiety, do yourself a favor and don't make your heart work over time.
5) Sunflower seeds. Sunflower seeds contain a high source of folate, which helps your body produce the feel-good brain chemical and take control of our emotional responses.
6) Blueberries. The high potency of antioxidants in these berries counteracts the production of cortisol, which is the number one chemical that is released during stressful times.
7) Salmon. Two words = omega threes. These fatty acids can actually reverse stress symptoms entirely by boosting serotonin and lowering anxiety hormones such as cortisol and adrenaline.
Happy eating!
Published March 6, 2012 at 12:35 AM
About Linnea Jensen
Linnea is a Seattle based vinyasa yoga instructor, writer, wellness wizard, juicing queen, and businesswoman. She makes regular contributions to health and wellness websites, and teaches a sweaty, playful flow in the heart of the city. Linnea is known for her relatable ease, and authentic teaching. She also specializes as a wellness coach, helping others to not only redefine their health, but live a life that is "better than just good." You can find her making a ruckus in the kitchen, juggling vegetables, and talking your ear off about all things yoga. "Like" Linnea Jensen Yoga on Facebook or follow her on Twitter for more innovation for a vibrant life.
More so than any other emotion, tension and stress can wreak serious havoc on our precious bodies. The good news is, we have a choice. The first step is to change the way we listen to our stress. Anxiety happens inappropriately when our body's needs are not being met. So in a moment of tension, there are two choices -- to take it literally or to take action and move out of it. Moving out of it can be as simple as taking initiative, and eating the right foods.
Certain healthy foods can actually help tame mindless munching and cravings, and lower overall anxiety levels. Below are 7 of my favorites:
1) Dark Chocolate. Eating healthy does not mean eating boring foods. This enticing substance can actually help you to alleviate symptoms of stress when eaten in moderation. Dark chocolate is high in flavonoids which are potent with relaxation properties. Chocolate also contains phenethylamine, a chemical that enhances mood. The darker the chocolate, the more of these substances you are getting. Generally, opt for bars with 70% cacao or higher.
2) Spinach. This lean, green leaf is high in magnesium which improves your body's overall response to stress and stops blood pressure from spiking.
3) Oatmeal. Have you ever noticed that when your body is stressed you crave carbohydrates? Your body is incredibly intelligent and demanding that you get back to feeling balanced. Follow that craving and choose nutrient rich complex carbohydrates. Oatmeal takes the cake on this one. Complex carbohydrates help you to produce serotonin, a relaxing hormone that can reduce anxiety's negative effects. Oatmeal's fiber rich qualities allow the body to absorb it at a much slower pace and prolong the serotonin boost. For those of you with low blood sugar, this is your solution to make sure your levels are in check for longer periods of time.
4) Walnuts. If you have high blood pressure, walnuts are your new best friend. Eating at least 1 ounce a day prevents blood pressure from rising, and keeps your anxiety levels in check. If you already tend to have higher levels of adrenaline and anxiety, do yourself a favor and don't make your heart work over time.
5) Sunflower seeds. Sunflower seeds contain a high source of folate, which helps your body produce the feel-good brain chemical and take control of our emotional responses.
6) Blueberries. The high potency of antioxidants in these berries counteracts the production of cortisol, which is the number one chemical that is released during stressful times.
7) Salmon. Two words = omega threes. These fatty acids can actually reverse stress symptoms entirely by boosting serotonin and lowering anxiety hormones such as cortisol and adrenaline.
Happy eating!
Published March 6, 2012 at 12:35 AM
About Linnea Jensen
Linnea is a Seattle based vinyasa yoga instructor, writer, wellness wizard, juicing queen, and businesswoman. She makes regular contributions to health and wellness websites, and teaches a sweaty, playful flow in the heart of the city. Linnea is known for her relatable ease, and authentic teaching. She also specializes as a wellness coach, helping others to not only redefine their health, but live a life that is "better than just good." You can find her making a ruckus in the kitchen, juggling vegetables, and talking your ear off about all things yoga. "Like" Linnea Jensen Yoga on Facebook or follow her on Twitter for more innovation for a vibrant life.
Retreat Update
I have a super amazing guy that is looking for a room mate for my May Yoga Retreat. He lives in Colorado so he does not know anyone from our Portland bunch. Any guys out there thinking about joining me in May??
Calling all Yogi's that are looking for a fabulous way to recharge at the most amazing destination in Mexico. There are still spots open for the retreat. Let me know if I can answer any questions for you.
Hope you will join us!
Calling all Yogi's that are looking for a fabulous way to recharge at the most amazing destination in Mexico. There are still spots open for the retreat. Let me know if I can answer any questions for you.
Hope you will join us!
Sunday, March 11, 2012
Know your Yoga
I get asked often..what is the difference in the many styles of yoga. Here is a brief summary of some of the more common styles. Although it can be overwhelming to see that there are so many styles it is nice to know that if you do not prefer one style that there are many others to explore! What style is best for a new yogi..any style that matches what you are looking for! Click on the title of this article for a quiz on finding the yoga to match your personality!
Hatha Yoga:
This generally refers to a slower-paced class that teaches you how to align your body and work with your breath. Really, all styles of yoga branch from Hatha but as it is seen today...this style in most often not "flow" based like some others.
Vinyasa Yoga:
These classes are generally more challenging than others. Sequences of poses are linked together and followed by what is called a vinyasa flow (Sun Salutation) or a certain sequence of poses. This type of yoga is a spin off of ashtanga yoga in the fact that the same poses can be used but not in the prescribed order. The main focus of vinyasa is linking breath to movement. This is a faster paced class. Sometimes you may hear of Power Vinyasa classes, these are normally longer in duration, more challenging and poses may be held for longer. Most power classes are heated.
Ashtanga:
This is a physically demanding practice that is traditionally 90 minutes. The primary series is the most common one that is taught and it is a prescribed set of poses that a student works with in a certain order until mastery. This type of yoga is heavy on sun salutations, chaturangas, pick ups and jump backs. Many students study just the primary series for their entire lives. Some studios will teach the second series.
Yin Yoga:
This yoga is characterized by long holds of several minutes. Poses are generally seated or supine. This type of yoga is heavily influenced by Chinese medicine and their energy channels. This is a very restorative and relaxing class.
Hot Yoga:
This is most generally vinyasa,power or Bikram types. This yoga is set in a heated room that can vary from 80 degrees to 105. The heat is thought to detoxify you and allow you to go deeper into the poses. This is normally a faster paced and challenging class. Bring a towel and water!
Bikram Yoga:
Prepare to feel as if you have stepped into an oven my fellow yogis. Rooms are heated to 105 degrees. These classes are a sequence of 26 poses (half standing and half on the floor) that take you 90 minutes to get through. This is a challenging class and prepare to sweat!
Iyengar Yoga:
This is the best class to learn alignment!You will learn the fundamental building blocks of alignment in the poses and how to effectively use props to avoid injury. Although you will feel your muscles burn this is a slower paced class. This type is based on B.K.S. Iyengar, one of the father's of modern day yoga.
Anusara Yoga:
Flowing with Grace is what this yoga's name means. This is characterized by a mix of challenging poses, well articulated alignment and life affirming teachings. This is a faster paced class.
Kundalini Yoga:
Come here to experience chanting, movement and breathing. You will explore practices that combine mantra, breathwork, and rapid movements, often repeated for several minutes. The class finishes with meditation, relaxation and song. This yoga is said to awaken the energy channel that leads to spiritual elevation.
If I am leaving out a style you are curious about...just let me know. I just included the most common styles!
Hatha Yoga:
This generally refers to a slower-paced class that teaches you how to align your body and work with your breath. Really, all styles of yoga branch from Hatha but as it is seen today...this style in most often not "flow" based like some others.
Vinyasa Yoga:
These classes are generally more challenging than others. Sequences of poses are linked together and followed by what is called a vinyasa flow (Sun Salutation) or a certain sequence of poses. This type of yoga is a spin off of ashtanga yoga in the fact that the same poses can be used but not in the prescribed order. The main focus of vinyasa is linking breath to movement. This is a faster paced class. Sometimes you may hear of Power Vinyasa classes, these are normally longer in duration, more challenging and poses may be held for longer. Most power classes are heated.
Ashtanga:
This is a physically demanding practice that is traditionally 90 minutes. The primary series is the most common one that is taught and it is a prescribed set of poses that a student works with in a certain order until mastery. This type of yoga is heavy on sun salutations, chaturangas, pick ups and jump backs. Many students study just the primary series for their entire lives. Some studios will teach the second series.
Yin Yoga:
This yoga is characterized by long holds of several minutes. Poses are generally seated or supine. This type of yoga is heavily influenced by Chinese medicine and their energy channels. This is a very restorative and relaxing class.
Hot Yoga:
This is most generally vinyasa,power or Bikram types. This yoga is set in a heated room that can vary from 80 degrees to 105. The heat is thought to detoxify you and allow you to go deeper into the poses. This is normally a faster paced and challenging class. Bring a towel and water!
Bikram Yoga:
Prepare to feel as if you have stepped into an oven my fellow yogis. Rooms are heated to 105 degrees. These classes are a sequence of 26 poses (half standing and half on the floor) that take you 90 minutes to get through. This is a challenging class and prepare to sweat!
Iyengar Yoga:
This is the best class to learn alignment!You will learn the fundamental building blocks of alignment in the poses and how to effectively use props to avoid injury. Although you will feel your muscles burn this is a slower paced class. This type is based on B.K.S. Iyengar, one of the father's of modern day yoga.
Anusara Yoga:
Flowing with Grace is what this yoga's name means. This is characterized by a mix of challenging poses, well articulated alignment and life affirming teachings. This is a faster paced class.
Kundalini Yoga:
Come here to experience chanting, movement and breathing. You will explore practices that combine mantra, breathwork, and rapid movements, often repeated for several minutes. The class finishes with meditation, relaxation and song. This yoga is said to awaken the energy channel that leads to spiritual elevation.
If I am leaving out a style you are curious about...just let me know. I just included the most common styles!
Friday, March 9, 2012
5 Ways to Burn Calories Better
By Ivette Manners
1. EAT A GOOD BREAKFAST
Research says eating breakfast is the best way to start your metabolism, but most of us still skip it—or we grab a muffin on the go. The best breakfast, says Mary Horn, director of exercise science and nutrition at the Miraval Resort in Tucson, Ariz., is a mix of protein (eggs or tofu), carbs (whole grain toast or oatmeal), and healthy fats (olive oil or nuts).
2. LISTEN TO HUNGER CUES
If your stomach is growling for food, feed it. Just as important, stop eating when you're full. "If you overeat, your body stores the extra calories as fat," says Michelle May, M.D., author of Am I Hungry? (Nourish Publishing, 2005). "Undereat and your body lowers its metabolism in order to conserve energy."
3. STAY HYDRATED
Your liver flushes out toxins and converts fat to energy, and it needs water to function properly, says James LaValle, author of Cracking the Metabolic Code (Basic Health Publications, 2003). Drink enough fluids so your urine is pale yellow; water is a good choice as is eating plenty of fruits and veggies, but tea or juice will also hydrate you, says dietitian Jackie Keller (just be sure the drink is low in sugar).
4. TAKE PROBIOTICS
A recent study published in Molecular Systems Biology found that good bacteria— available in yogurt or kefir (eat one to three servings daily) or probiotic supplements (follow dosage instructions on the packet)—can help improve digestion and metabolism and promote weight loss. "Probiotics help balance metabolism," says Decker Weiss, N.M.D., a naturopathic cardiologist with the Arizona Heart Hospital.
5. SPICE IT UP
Studies suggest that capsaicin, found in chili peppers, may increase metabolic rate for 30 minutes by raising the body's temperature. Add a pinch of cayenne or paprika to a meal a few times a day.
1. EAT A GOOD BREAKFAST
Research says eating breakfast is the best way to start your metabolism, but most of us still skip it—or we grab a muffin on the go. The best breakfast, says Mary Horn, director of exercise science and nutrition at the Miraval Resort in Tucson, Ariz., is a mix of protein (eggs or tofu), carbs (whole grain toast or oatmeal), and healthy fats (olive oil or nuts).
2. LISTEN TO HUNGER CUES
If your stomach is growling for food, feed it. Just as important, stop eating when you're full. "If you overeat, your body stores the extra calories as fat," says Michelle May, M.D., author of Am I Hungry? (Nourish Publishing, 2005). "Undereat and your body lowers its metabolism in order to conserve energy."
3. STAY HYDRATED
Your liver flushes out toxins and converts fat to energy, and it needs water to function properly, says James LaValle, author of Cracking the Metabolic Code (Basic Health Publications, 2003). Drink enough fluids so your urine is pale yellow; water is a good choice as is eating plenty of fruits and veggies, but tea or juice will also hydrate you, says dietitian Jackie Keller (just be sure the drink is low in sugar).
4. TAKE PROBIOTICS
A recent study published in Molecular Systems Biology found that good bacteria— available in yogurt or kefir (eat one to three servings daily) or probiotic supplements (follow dosage instructions on the packet)—can help improve digestion and metabolism and promote weight loss. "Probiotics help balance metabolism," says Decker Weiss, N.M.D., a naturopathic cardiologist with the Arizona Heart Hospital.
5. SPICE IT UP
Studies suggest that capsaicin, found in chili peppers, may increase metabolic rate for 30 minutes by raising the body's temperature. Add a pinch of cayenne or paprika to a meal a few times a day.
The Super Simple Guide to Healing Herbs--Part Two
by Hillari Dowdle
Photography by: Antonis Achilleos
MANAGING THE MONTHLY CYCLE of hormonal ups and downs—mood swings, headaches, menstrual cramps, assorted energy drains—drives many of us to reach routinely for ibuprofen, antidepressants, sleeping pills, and other drugs just to stay on an even keel. But for generations, herb-savvy women have been turning to the plant world for nontoxic, natural remedies for these common complaints. It’s time we revisited those simple cures, urges Rosemary Gladstar, founder of Sage Mountain Herb Center in Barre, Vt., and author of the classic Herbal Healing for Women (Fireside, 1993). Given the high price of health care and the stresses of daily life, herbs are more relevant than ever, she says. “Treating yourself with home remedies is the easiest, least invasive, and oftentimes most effective treatment.” All it takes is a little know-how.
Problem MENSTRUAL CRAMPS
Solution CRAMP BARK (Viburnum opulus)
Dose Take one to two droppers of tincture in water every two hours as needed.
Proof This Native American herb is a safe and effective alternative to ibuprofen. “Cramp bark is a uterine sedative,” says author Brigitte Mars. “It reduces inflammation, relaxes spasms, and calms an overactive uterus so effectively it’s often used by midwives to halt premature labor.” Studies have shown that cramp bark has an antispasmodic effect on smooth muscle fibers like those found in the uterus and large intestine.
Problem HOT FLASHES
Solution SAGE (Salvia officinalis)
Dose Make a tea of one tablespoon dried sage steeped in one-cup hot water 15 minutes or more; strain and cool. Drink up to three cups a day. If you don’t like the taste, put the tea in a spray bottle (after it has cooled completely) and spritz it on your neck.
Proof “Sage has been passed down from generation to generation in Western herbal tradition as the sure-fire cure for hot flashes,” explains Bastyr University’s Sheila Kingsbury, N.D. It’s such an effective astringent that it’s been approved in Germany as a treatment for excessive sweating for both men and women. “Sage was also used in Native American cultures to clear negative energy so it may help ease some of the irrational fears that can cycle through your head during menopause,” says herbalist Margi Flint.
Problem HEAVY PERIODS
Solution YARROW (Achillea millefolium)
Dose Take two droppers of tincture every half hour until bleeding slows.
Proof Yarrow is the go-to herb for heavy menstrual bleeding, says Gladstar. “It slows excessive bleeding, relieves pelvic congestion, reduces cramping, and flushes out the liver so estrogen and progesterone are processed more efficiently,” she says.
Problem ANEMIA
Solution NETTLE (Urtica dioica)
Dose Make a tea of one tablespoon dried nettle herb steeped in a cup of hot water for at least 30 minutes (or overnight); drink warm, three cups a day.
Proof “Nettle tea is a rich plant-based source of iron, chlorophyll, and folic acid. It also contains vitamin K, which helps blood clot, so it’s great if you tend to get a little anemic because of heavy periods,” says Mars.
Problem FATIGUE
Solution ASHWAGANDHA (Withania somnifera)
Dose Take two 500 mg capsules two times every day.
Proof In Ayurvedic tradition, ashwagandha is the great vitalizer, says Ayurvedic practitioner Will Foster. “It’s called the Indian ginseng, but it has more than just a tonic effect. It balances scattered energy, which means that when stress or hormonal changes leave you feeling drained, ashwagandha can help fill up your tank.” The herb’s name means “smell of a horse”—a deliberate nod to the strength and vitality of horses, says Foster. “Take ashwagandha when you need to increase your horsepower.”
Problem ANXIETY
Solution KAVA KAVA (Piper methysticum)
Dose Take one dropperful of tincture in warm water as needed (but not to exceed three doses a day). You can take it every day, but not for more than a consecutive three-month period.
Proof Kava kava is native to Polynesia and Melanesia, where it was traditionally used as an intoxicating herb for ceremonies and celebrations. In small doses, though, it can calm anxiety. “It relaxes the musculature while it clears the mind,” explains Gladstar, who often prescribes the herb for everyday stressors like airplane flights, public speaking, work presentations, and interpersonal confrontation as well as for symptoms of PMS. “The herb was often used to calm combatants within tribes or families,” she notes. “It is said that when kava enters the heart, there can be no hate. It dispels frustration so you can work through conflict and find peaceful solutions.”
Contraindication Kava kava should not be taken with alcohol, or used by anyone with hepatitis or other serious liver disease. Avoid while pregnant.
Problem LACK OF CONCENTRATION; LOSS OF MEMORY
Solution WATER HYSSOP (Bacopa monnieri)
Dose Take one 500 mg capsule, twice daily. Foster suggests starting off slowly—perhaps with a 100 mg dose twice daily—and increasing the dosage in 100 mg increments up to the recommended 1000 mg a day. “If the herb makes you feel spacey (or increases existing feelings of spaciness), that’s a sign you’re taking too much too fast,” he advises.
Proof Used in Western European, Chinese, and Indian herbal traditions, this herb is called brahmi in Sanskrit, which means consciousness. It can help if you feel particularly distracted or scattered just before or during your period as well as for everyday focus. “Bacopa can sharpen concentration, memory, and overall intelligence, and it also promotes longevity,” says Foster. Its ability to improve mental performance (by enhancing nerve impulses between cells in the brain) has been documented in multiple studies in the United States and abroad.
Problem INSOMNIA
Solution VALERIAN (Valeriana officinalis)
Dose Take two 500 mg capsules one hour before bedtime as needed.
Proof Many studies have affirmed the safety and efficacy of valerian for treating garden-variety insomnia—a common problem during menopause. “It works in the same way Valium or Xanax does, but the effect is much milder; There is no hangover afterward nor any risk of addiction,” says Kingsbury. There’s just one catch: “It’s a reliable sedative for most people, but a small percentage will get jazzed up instead,” she cautions. ˘ Contraindication Don’t take valerian if you’re taking prescription sleep aids.
WHERE TO FIND IT
FOR BULK HERBS, TEAS & TABLETS
Mountain Rose Herbs (mountainroseherbs.com)
Frontier Natural Products Co-op (frontiercoop.com)
Banyan Botanicals (Ayurvedic) (banyanbotanicals.com)
FOR HERBAL TINCTURES, OILS & GLYCERITES
Herb Pharm (herb-pharm.com)
Gaia Herbs (gaiaherbs.com)
LocalHarvest (localharvest.org)
OUR PANEL OF HERB EXPERTS
MARGI FLINT, author of The Practicing Herbalist (EarthSong Press, 2005)
WILL FOSTER, L.Ac., an Ayurvedic herbalist in Knoxville, Tenn.
ROSEMARY GLADSTAR, founder of Sage Mountain Herb Center in Barre, Vt., and author of Rosemary Gladstar’s Herbal Recipes for Vibrant Health (Storey Publishing, 2008)
SHEILA KINGSBURY, N.D., chair of the Botanical Medicine Department at Bastyr University
BRIGITTE MARS, author of The Desktop Guide to Herbal Medicine (Basic Health Publications, 2007)
Photography by: Antonis Achilleos
MANAGING THE MONTHLY CYCLE of hormonal ups and downs—mood swings, headaches, menstrual cramps, assorted energy drains—drives many of us to reach routinely for ibuprofen, antidepressants, sleeping pills, and other drugs just to stay on an even keel. But for generations, herb-savvy women have been turning to the plant world for nontoxic, natural remedies for these common complaints. It’s time we revisited those simple cures, urges Rosemary Gladstar, founder of Sage Mountain Herb Center in Barre, Vt., and author of the classic Herbal Healing for Women (Fireside, 1993). Given the high price of health care and the stresses of daily life, herbs are more relevant than ever, she says. “Treating yourself with home remedies is the easiest, least invasive, and oftentimes most effective treatment.” All it takes is a little know-how.
Problem MENSTRUAL CRAMPS
Solution CRAMP BARK (Viburnum opulus)
Dose Take one to two droppers of tincture in water every two hours as needed.
Proof This Native American herb is a safe and effective alternative to ibuprofen. “Cramp bark is a uterine sedative,” says author Brigitte Mars. “It reduces inflammation, relaxes spasms, and calms an overactive uterus so effectively it’s often used by midwives to halt premature labor.” Studies have shown that cramp bark has an antispasmodic effect on smooth muscle fibers like those found in the uterus and large intestine.
Problem HOT FLASHES
Solution SAGE (Salvia officinalis)
Dose Make a tea of one tablespoon dried sage steeped in one-cup hot water 15 minutes or more; strain and cool. Drink up to three cups a day. If you don’t like the taste, put the tea in a spray bottle (after it has cooled completely) and spritz it on your neck.
Proof “Sage has been passed down from generation to generation in Western herbal tradition as the sure-fire cure for hot flashes,” explains Bastyr University’s Sheila Kingsbury, N.D. It’s such an effective astringent that it’s been approved in Germany as a treatment for excessive sweating for both men and women. “Sage was also used in Native American cultures to clear negative energy so it may help ease some of the irrational fears that can cycle through your head during menopause,” says herbalist Margi Flint.
Problem HEAVY PERIODS
Solution YARROW (Achillea millefolium)
Dose Take two droppers of tincture every half hour until bleeding slows.
Proof Yarrow is the go-to herb for heavy menstrual bleeding, says Gladstar. “It slows excessive bleeding, relieves pelvic congestion, reduces cramping, and flushes out the liver so estrogen and progesterone are processed more efficiently,” she says.
Problem ANEMIA
Solution NETTLE (Urtica dioica)
Dose Make a tea of one tablespoon dried nettle herb steeped in a cup of hot water for at least 30 minutes (or overnight); drink warm, three cups a day.
Proof “Nettle tea is a rich plant-based source of iron, chlorophyll, and folic acid. It also contains vitamin K, which helps blood clot, so it’s great if you tend to get a little anemic because of heavy periods,” says Mars.
Problem FATIGUE
Solution ASHWAGANDHA (Withania somnifera)
Dose Take two 500 mg capsules two times every day.
Proof In Ayurvedic tradition, ashwagandha is the great vitalizer, says Ayurvedic practitioner Will Foster. “It’s called the Indian ginseng, but it has more than just a tonic effect. It balances scattered energy, which means that when stress or hormonal changes leave you feeling drained, ashwagandha can help fill up your tank.” The herb’s name means “smell of a horse”—a deliberate nod to the strength and vitality of horses, says Foster. “Take ashwagandha when you need to increase your horsepower.”
Problem ANXIETY
Solution KAVA KAVA (Piper methysticum)
Dose Take one dropperful of tincture in warm water as needed (but not to exceed three doses a day). You can take it every day, but not for more than a consecutive three-month period.
Proof Kava kava is native to Polynesia and Melanesia, where it was traditionally used as an intoxicating herb for ceremonies and celebrations. In small doses, though, it can calm anxiety. “It relaxes the musculature while it clears the mind,” explains Gladstar, who often prescribes the herb for everyday stressors like airplane flights, public speaking, work presentations, and interpersonal confrontation as well as for symptoms of PMS. “The herb was often used to calm combatants within tribes or families,” she notes. “It is said that when kava enters the heart, there can be no hate. It dispels frustration so you can work through conflict and find peaceful solutions.”
Contraindication Kava kava should not be taken with alcohol, or used by anyone with hepatitis or other serious liver disease. Avoid while pregnant.
Problem LACK OF CONCENTRATION; LOSS OF MEMORY
Solution WATER HYSSOP (Bacopa monnieri)
Dose Take one 500 mg capsule, twice daily. Foster suggests starting off slowly—perhaps with a 100 mg dose twice daily—and increasing the dosage in 100 mg increments up to the recommended 1000 mg a day. “If the herb makes you feel spacey (or increases existing feelings of spaciness), that’s a sign you’re taking too much too fast,” he advises.
Proof Used in Western European, Chinese, and Indian herbal traditions, this herb is called brahmi in Sanskrit, which means consciousness. It can help if you feel particularly distracted or scattered just before or during your period as well as for everyday focus. “Bacopa can sharpen concentration, memory, and overall intelligence, and it also promotes longevity,” says Foster. Its ability to improve mental performance (by enhancing nerve impulses between cells in the brain) has been documented in multiple studies in the United States and abroad.
Problem INSOMNIA
Solution VALERIAN (Valeriana officinalis)
Dose Take two 500 mg capsules one hour before bedtime as needed.
Proof Many studies have affirmed the safety and efficacy of valerian for treating garden-variety insomnia—a common problem during menopause. “It works in the same way Valium or Xanax does, but the effect is much milder; There is no hangover afterward nor any risk of addiction,” says Kingsbury. There’s just one catch: “It’s a reliable sedative for most people, but a small percentage will get jazzed up instead,” she cautions. ˘ Contraindication Don’t take valerian if you’re taking prescription sleep aids.
WHERE TO FIND IT
FOR BULK HERBS, TEAS & TABLETS
Mountain Rose Herbs (mountainroseherbs.com)
Frontier Natural Products Co-op (frontiercoop.com)
Banyan Botanicals (Ayurvedic) (banyanbotanicals.com)
FOR HERBAL TINCTURES, OILS & GLYCERITES
Herb Pharm (herb-pharm.com)
Gaia Herbs (gaiaherbs.com)
LocalHarvest (localharvest.org)
OUR PANEL OF HERB EXPERTS
MARGI FLINT, author of The Practicing Herbalist (EarthSong Press, 2005)
WILL FOSTER, L.Ac., an Ayurvedic herbalist in Knoxville, Tenn.
ROSEMARY GLADSTAR, founder of Sage Mountain Herb Center in Barre, Vt., and author of Rosemary Gladstar’s Herbal Recipes for Vibrant Health (Storey Publishing, 2008)
SHEILA KINGSBURY, N.D., chair of the Botanical Medicine Department at Bastyr University
BRIGITTE MARS, author of The Desktop Guide to Herbal Medicine (Basic Health Publications, 2007)
The Super Simple Guide to Healing Herbs--Part One
*Note most of these can be found locally at Whole Foods or New Seasons or FOod Front Co-Op.
By HILLARI DOWDLE
IF YOU RUN TO THE DOCTOR or pop a pill for every stomach cramp, cough, or sniffle, you lose the ability to care for yourself,” says Rosemary Gladstar, founder of Sage Mountain Herb Center in Barre, Vt., and author of Rosemary Gladstar’s Herbal Recipes for Vibrant Health (Storey Publishing, 2008). “We have a really good modern health care system but it’s designed for what I call ‘war fare’ not self care,” she adds. In other words, it’s more effective for treating cancer than canker sores. She follows this rule of thumb: If your grandmother could have used some poultice or kitchen cure to deal with the problem, you can, too. “We all have the ability to treat ourselves at home—if we know the remedies,” she says. In our two-part series on herbal cures, we asked Gladstar and four other herbalists for their remedies for everyday ailments. Here, we focus on digestive problems like heartburn and constipation, seasonal concerns like colds and nasal congestion, and mild aches and pains from headaches, arthritis, or muscle soreness.
digestive health
Problem: CONSTIPATION
Solution: TRIPHALA (Emblica officinalis, Terminalia chebula, and Terminalia belerica)
Dose: Take two to four 500 mg tablets just before bedtime.
Proof: Triphala (“three fruits” in Sanskrit), a bowel-regulating formula in Ayurvedic medicine, is a combination of the powdered fruits of amalaki, bibhitaki, and haritaki, all of which are rich sources of antioxidants with anti-inflammatory, antibacterial, anticancer, and immuneenhancing properties. “Triphala treats the entire digestive system, helping with constipation, hemorrhoids, diarrhea, indigestion, bloating, and liver detoxification,” explains Ayurvedic herbalist Will Foster, L.Ac., who trained with traditional Ayurvedic healers in India. Because it operates as a bowel tonic (helping to maintain proper function) rather than a laxative, triphala is safe to take every day.
Problem: HEARTBURN
Solution: MEADOWSWEET (Filipendula ulmaria)
Dose: Pour two teaspoons of the dried herb in one cup of hot water; steep 20 minutes and drink once a day (the slightly sweet tea has a mild almond flavor).
Proof: The Native American herb, high in salicylic acid, calms inflammation in the stomach, often working within a day or two, says Sheila Kingsbury, N.D., chair of the Botanical Medicine Department at Bastyr University. “For people on protein pump inhibitors who are desperate to get their heartburn under control without medication, I have them drink one cup of meadowsweet tea a day, and that’s all they need,” she says. “They’re always shocked that it’s so easy.”
Problem: INDIGESTION
Solution: WILD YAM ROOT (Dioscorea villosa)
Dose: Add 1/4 cup wild yam root (purchase it cut and sifted) to one pint of cool water in a saucepan; bring to a simmer, cover, and cook 15 minutes; remove from heat and steep an additional 15 minutes. Strain, cool, and pour into an ice cube tray. Freeze. Then place one ice cube in a mug, pour a cup of boiling water over it, and drink the diluted mixture while it’s still warm. Take one cube, three times a day as needed.
Proof: Wild yam root, well known as a hormone regulator because of its phytoestrogen properties, is most often used to treat symptoms of menopause. But it can also be used to balance the hormones that regulate the digestive process, says Margi Flint, author of The Practicing Herbalist (Earthsong Press, 2005). “The root is nutritious and anti-inflammatory,” she says, adding that preparing the decoction is part of the process. “It means you’re taking time to care for yourself.”
Contraindication: Don’t use this remedy if you are pregnant or taking birth control pills.
Problem: INTESTINAL GAS
Solution: FENNEL (Foeniculum vulgare)
Dose: Chew a pinch (1/4 to 1/2 teaspoon) of whole fennel seeds after a meal.
Proof: Fennel seeds contain phytonutrients that are thought to reduce spasms in small muscle fibers like those found in the intestines, helping to reduce gassiness. The aromatic quality of the seeds will also help freshen your breath, notes Flint. “Chew as few or as many as you need. Your body will let you know—with one last burst of gas—when to stop.”
seasonal health
Problem: COMMON COLD
Solution: ECHINACEA (Echinacea angustifolia)
Dose: One teaspoon of echinacea root glycerite liquid every two hours beginning at onset of symptoms; decrease the dose to once every three to four hours after symptoms ease.
Proof: Studies about the effectiveness of echinacea for treating the common cold have been mixed. Ignore them all, advises Kingsbury, and look to traditional usage. “Native Americans used Echinacea angustifolia—not Echinacea purpurea—and they used only the root,” she explains. “Clinically speaking, accessing the root is the best place to start. It can shorten the length of a cold significantly.”
Problem: SORE THROAT
Solution: MARSHMALLOW (Althaea officinalis)
Dose: Make a tea of one teaspoon of the dried herb infused in one cup of cold water, then simmer for at least 15 minutes. Sweeten to taste with honey and drink warm.
Proof: “Marshmallow is mucilaginous, which means it’s a bit slimy, so it will coat and soothe a scratchy throat,” says Flint. “It’s also an anti-inflammatory, so it will relieve any irritation.” If you want a ready-made tea, look for one that combines marshmallow with licorice and slippery elm, two other demulcent herbs.
Problem: COUGH
Solution: UMCKALAOBO (Pelargonium sidoides)
Dose: Take as drops, syrup, chewable tablets, or spray. Follow package instructions.
Proof: A South African herb meaning “heavy cough” in Zulu, umckalaobo is a powerhouse herb with antiviral and antibacterial properties, says Mark Blumenthal, executive director of the American Botanical Council. “There are good clinical studies on the use of umckalaobo for treating bronchitis as well as tonsillitis,” he says, adding that taking umckalaobo at the onset of symptoms will bring relief within a day or two.
Problem: NASAL CONGESTION
Solution: GOLDENROD (Solidago spp.)
Dose: Place three drops of the extract under the tongue; repeat as necessary until nasal passages are clear.
Proof: Goldenrod is particularly effective for treating congestion caused by allergies. Surprised? That’s because goldenrod gets a bad rap. “People blame goldenrod for their allergies because they look across the field and see the beautiful yellow flowers,” says Flint. “But it’s the blooming ragweed they can’t see that causes all the trouble. In nature, the remedy often grows right next to the cause.”
aches & pains
Problem: HEADACHES
Solution: LAVENDER (Lavandula angustifolia)
Dose: Dab a few drops of essential oil on each temple and rub some around the hairline. Breathe deeply and relax; repeat as needed.
Proof: “The scent triggers a calming response, releasing tension in the scalp muscles a bit, which eases the pain,” explains Kingsbury. Gladstar recommends using lavender oil in a pain-relieving foot soak: Add a few drops to a hot footbath, and then put a cold lavender-infused pack on the forehead. “This draws heat away from the head, and is guaranteed to make you feel better,” she says.
Problem: MUSCLE PAINS & STRAINS
Solution: ST. JOHN’S WORT (Hypericum perforatum)
Dose: Make a liniment by mixing equal parts St. John’s wort tincture and St. John’s wort oil. (Most concoctions come in two-ounce bottles.) Mix vigorously before using, apply topically to affected area (avoiding the eyes), and massage into skin as needed.
Proof: “Long before it was ever used for depression or anxiety, St. John’s wort was used as a pain reliever and an anti-inflammatory for muscle pains, burns, and bruises,” explains Gladstar, adding that blending the oil with the alcohol-based tincture helps draw the active constituents into the skin for faster healing.
Problem: ARTHRITIS
Solution: BOSWELLIA (Boswellia serrata)
Dose: Take one 300 mg capsule three times a day, with food.
Proof: Also known as Indian frankincense, this gummy resin has been clinically proven to have strong anti-inflammatory effects. “Boswellia is known to reduce congestion and heat (kapha and pitta elements in Ayurveda) in the joints,” says Foster, adding that boswellia is also used to promote appetite and digestion.
Problem: EARACHE
Solution: GARLIC & MULLEIN OIL (Allium sativum L. and Verbascum densiflorum)
Dose: Put three drops of oil in each affected ear, two to three times a day as needed. (The oils are sold in a premixed formula.)
Proof: This combination of herbs is powerful— and has been found in medical studies to be potentially more effective than antibiotics in treating ear pain in children. “The garlic is anti-microbial and anti-inflammatory, so it will treat any infection,” says Kingsbury. “The mullein is soothing, and helps draw out fluid to relieve pain and decrease pressure.”
Contraindication: Don’t put these drops—or anything else—into your ear if you think the eardrum may be perforated.
WHERE TO FIND IT
FOR BULK HERBS, TEAS & TABLETS
Mountain Rose Herbs (mountainroseherbs.com)
Frontier Natural Products Co-op (frontiercoop.com)
Banyan Botanicals (Ayurvedic) (banyanbotanicals.com)
FOR HERBAL TINCTURES, OILS & GLYCERITES
Herb Pharm (herb-pharm.com)
Gaia Herbs (gaiaherbs.com)
Local Harvest (localharvest.org)
FOR READY-MADE REMEDIES
Echinacea root glycerite (windriverherbs.com)
Umckalaobo drops, syrup, or chewable tablets (Umcka at naturesway.com)
Marshmallow tea (Traditional Medicinal Throat Coat Tea at traditionalmedicinals.com)
OUR HERB EXPERTS
MARK BLUMENTHAL, executive director of the American Botanical Council
MARGI FLINT, author of The Practicing Herbalist (EarthSong Press, 2005)
WILL FOSTER, L.Ac., an Ayurvedic herbalist in Knoxville, Tenn.
ROSEMARY GLADSTAR, founder of Sage Mountain Herb Center in Barre, Vt., and author of Rosemary Gladstar’s Herbal Recipes for Vibrant Health (Storey Publishing, 2008)
SHEILA KINGSBURY, N.D., chair of the Botanical Medicine Department at Bastyr University
By HILLARI DOWDLE
IF YOU RUN TO THE DOCTOR or pop a pill for every stomach cramp, cough, or sniffle, you lose the ability to care for yourself,” says Rosemary Gladstar, founder of Sage Mountain Herb Center in Barre, Vt., and author of Rosemary Gladstar’s Herbal Recipes for Vibrant Health (Storey Publishing, 2008). “We have a really good modern health care system but it’s designed for what I call ‘war fare’ not self care,” she adds. In other words, it’s more effective for treating cancer than canker sores. She follows this rule of thumb: If your grandmother could have used some poultice or kitchen cure to deal with the problem, you can, too. “We all have the ability to treat ourselves at home—if we know the remedies,” she says. In our two-part series on herbal cures, we asked Gladstar and four other herbalists for their remedies for everyday ailments. Here, we focus on digestive problems like heartburn and constipation, seasonal concerns like colds and nasal congestion, and mild aches and pains from headaches, arthritis, or muscle soreness.
digestive health
Problem: CONSTIPATION
Solution: TRIPHALA (Emblica officinalis, Terminalia chebula, and Terminalia belerica)
Dose: Take two to four 500 mg tablets just before bedtime.
Proof: Triphala (“three fruits” in Sanskrit), a bowel-regulating formula in Ayurvedic medicine, is a combination of the powdered fruits of amalaki, bibhitaki, and haritaki, all of which are rich sources of antioxidants with anti-inflammatory, antibacterial, anticancer, and immuneenhancing properties. “Triphala treats the entire digestive system, helping with constipation, hemorrhoids, diarrhea, indigestion, bloating, and liver detoxification,” explains Ayurvedic herbalist Will Foster, L.Ac., who trained with traditional Ayurvedic healers in India. Because it operates as a bowel tonic (helping to maintain proper function) rather than a laxative, triphala is safe to take every day.
Problem: HEARTBURN
Solution: MEADOWSWEET (Filipendula ulmaria)
Dose: Pour two teaspoons of the dried herb in one cup of hot water; steep 20 minutes and drink once a day (the slightly sweet tea has a mild almond flavor).
Proof: The Native American herb, high in salicylic acid, calms inflammation in the stomach, often working within a day or two, says Sheila Kingsbury, N.D., chair of the Botanical Medicine Department at Bastyr University. “For people on protein pump inhibitors who are desperate to get their heartburn under control without medication, I have them drink one cup of meadowsweet tea a day, and that’s all they need,” she says. “They’re always shocked that it’s so easy.”
Problem: INDIGESTION
Solution: WILD YAM ROOT (Dioscorea villosa)
Dose: Add 1/4 cup wild yam root (purchase it cut and sifted) to one pint of cool water in a saucepan; bring to a simmer, cover, and cook 15 minutes; remove from heat and steep an additional 15 minutes. Strain, cool, and pour into an ice cube tray. Freeze. Then place one ice cube in a mug, pour a cup of boiling water over it, and drink the diluted mixture while it’s still warm. Take one cube, three times a day as needed.
Proof: Wild yam root, well known as a hormone regulator because of its phytoestrogen properties, is most often used to treat symptoms of menopause. But it can also be used to balance the hormones that regulate the digestive process, says Margi Flint, author of The Practicing Herbalist (Earthsong Press, 2005). “The root is nutritious and anti-inflammatory,” she says, adding that preparing the decoction is part of the process. “It means you’re taking time to care for yourself.”
Contraindication: Don’t use this remedy if you are pregnant or taking birth control pills.
Problem: INTESTINAL GAS
Solution: FENNEL (Foeniculum vulgare)
Dose: Chew a pinch (1/4 to 1/2 teaspoon) of whole fennel seeds after a meal.
Proof: Fennel seeds contain phytonutrients that are thought to reduce spasms in small muscle fibers like those found in the intestines, helping to reduce gassiness. The aromatic quality of the seeds will also help freshen your breath, notes Flint. “Chew as few or as many as you need. Your body will let you know—with one last burst of gas—when to stop.”
seasonal health
Problem: COMMON COLD
Solution: ECHINACEA (Echinacea angustifolia)
Dose: One teaspoon of echinacea root glycerite liquid every two hours beginning at onset of symptoms; decrease the dose to once every three to four hours after symptoms ease.
Proof: Studies about the effectiveness of echinacea for treating the common cold have been mixed. Ignore them all, advises Kingsbury, and look to traditional usage. “Native Americans used Echinacea angustifolia—not Echinacea purpurea—and they used only the root,” she explains. “Clinically speaking, accessing the root is the best place to start. It can shorten the length of a cold significantly.”
Problem: SORE THROAT
Solution: MARSHMALLOW (Althaea officinalis)
Dose: Make a tea of one teaspoon of the dried herb infused in one cup of cold water, then simmer for at least 15 minutes. Sweeten to taste with honey and drink warm.
Proof: “Marshmallow is mucilaginous, which means it’s a bit slimy, so it will coat and soothe a scratchy throat,” says Flint. “It’s also an anti-inflammatory, so it will relieve any irritation.” If you want a ready-made tea, look for one that combines marshmallow with licorice and slippery elm, two other demulcent herbs.
Problem: COUGH
Solution: UMCKALAOBO (Pelargonium sidoides)
Dose: Take as drops, syrup, chewable tablets, or spray. Follow package instructions.
Proof: A South African herb meaning “heavy cough” in Zulu, umckalaobo is a powerhouse herb with antiviral and antibacterial properties, says Mark Blumenthal, executive director of the American Botanical Council. “There are good clinical studies on the use of umckalaobo for treating bronchitis as well as tonsillitis,” he says, adding that taking umckalaobo at the onset of symptoms will bring relief within a day or two.
Problem: NASAL CONGESTION
Solution: GOLDENROD (Solidago spp.)
Dose: Place three drops of the extract under the tongue; repeat as necessary until nasal passages are clear.
Proof: Goldenrod is particularly effective for treating congestion caused by allergies. Surprised? That’s because goldenrod gets a bad rap. “People blame goldenrod for their allergies because they look across the field and see the beautiful yellow flowers,” says Flint. “But it’s the blooming ragweed they can’t see that causes all the trouble. In nature, the remedy often grows right next to the cause.”
aches & pains
Problem: HEADACHES
Solution: LAVENDER (Lavandula angustifolia)
Dose: Dab a few drops of essential oil on each temple and rub some around the hairline. Breathe deeply and relax; repeat as needed.
Proof: “The scent triggers a calming response, releasing tension in the scalp muscles a bit, which eases the pain,” explains Kingsbury. Gladstar recommends using lavender oil in a pain-relieving foot soak: Add a few drops to a hot footbath, and then put a cold lavender-infused pack on the forehead. “This draws heat away from the head, and is guaranteed to make you feel better,” she says.
Problem: MUSCLE PAINS & STRAINS
Solution: ST. JOHN’S WORT (Hypericum perforatum)
Dose: Make a liniment by mixing equal parts St. John’s wort tincture and St. John’s wort oil. (Most concoctions come in two-ounce bottles.) Mix vigorously before using, apply topically to affected area (avoiding the eyes), and massage into skin as needed.
Proof: “Long before it was ever used for depression or anxiety, St. John’s wort was used as a pain reliever and an anti-inflammatory for muscle pains, burns, and bruises,” explains Gladstar, adding that blending the oil with the alcohol-based tincture helps draw the active constituents into the skin for faster healing.
Problem: ARTHRITIS
Solution: BOSWELLIA (Boswellia serrata)
Dose: Take one 300 mg capsule three times a day, with food.
Proof: Also known as Indian frankincense, this gummy resin has been clinically proven to have strong anti-inflammatory effects. “Boswellia is known to reduce congestion and heat (kapha and pitta elements in Ayurveda) in the joints,” says Foster, adding that boswellia is also used to promote appetite and digestion.
Problem: EARACHE
Solution: GARLIC & MULLEIN OIL (Allium sativum L. and Verbascum densiflorum)
Dose: Put three drops of oil in each affected ear, two to three times a day as needed. (The oils are sold in a premixed formula.)
Proof: This combination of herbs is powerful— and has been found in medical studies to be potentially more effective than antibiotics in treating ear pain in children. “The garlic is anti-microbial and anti-inflammatory, so it will treat any infection,” says Kingsbury. “The mullein is soothing, and helps draw out fluid to relieve pain and decrease pressure.”
Contraindication: Don’t put these drops—or anything else—into your ear if you think the eardrum may be perforated.
WHERE TO FIND IT
FOR BULK HERBS, TEAS & TABLETS
Mountain Rose Herbs (mountainroseherbs.com)
Frontier Natural Products Co-op (frontiercoop.com)
Banyan Botanicals (Ayurvedic) (banyanbotanicals.com)
FOR HERBAL TINCTURES, OILS & GLYCERITES
Herb Pharm (herb-pharm.com)
Gaia Herbs (gaiaherbs.com)
Local Harvest (localharvest.org)
FOR READY-MADE REMEDIES
Echinacea root glycerite (windriverherbs.com)
Umckalaobo drops, syrup, or chewable tablets (Umcka at naturesway.com)
Marshmallow tea (Traditional Medicinal Throat Coat Tea at traditionalmedicinals.com)
OUR HERB EXPERTS
MARK BLUMENTHAL, executive director of the American Botanical Council
MARGI FLINT, author of The Practicing Herbalist (EarthSong Press, 2005)
WILL FOSTER, L.Ac., an Ayurvedic herbalist in Knoxville, Tenn.
ROSEMARY GLADSTAR, founder of Sage Mountain Herb Center in Barre, Vt., and author of Rosemary Gladstar’s Herbal Recipes for Vibrant Health (Storey Publishing, 2008)
SHEILA KINGSBURY, N.D., chair of the Botanical Medicine Department at Bastyr University
BLACK BEAN VEGGIE BURGERS
2–4 tablespoons olive oil
1⁄2 cup diced red onion
1⁄2 cup diced green bell pepper
1 clove garlic, minced
1 jalapeño, minced
2 cups cooked black beans, drained but not rinsed
1⁄2 cup corn kernels
1⁄2 cup bread crumbs made from gluten-free bread*
1⁄2 teaspoon cumin
2 tablespoon chopped cilantro
1 teaspoon salt
1⁄2 cup spelt flour
COOKING INSTRUCTIONS: In a saucepan over medium heat, in 1 tablespoon of the olive oil, sauté the onion, bell pepper, garlic, and jalapeño for 4 to 5 minutes. Remove from heat and set aside. In a mixing bowl, mash the black beans, then add the sautéed vegetables, corn and breadcrumbs, and mix well. Season with cumin, cilantro and salt, and mix again. Shape into 6 patties, then coat each in spelt flour. Place a pan over medium-high heat and add the remaining tablespoon of oil. Cook each patty for about 5 minutes on each side, or until lightly browned, adding more oil to the pan as needed Makes 6 small patties. *Note: To make gluten-free breadcrumbs, break a loaf of gluten-free bread into pieces and process in a food processor until reduced to crumbs. Spread the breadcrumbs on a cookie sheet and bake at 300°F for 10 minutes, or until toasted.
1⁄2 cup diced red onion
1⁄2 cup diced green bell pepper
1 clove garlic, minced
1 jalapeño, minced
2 cups cooked black beans, drained but not rinsed
1⁄2 cup corn kernels
1⁄2 cup bread crumbs made from gluten-free bread*
1⁄2 teaspoon cumin
2 tablespoon chopped cilantro
1 teaspoon salt
1⁄2 cup spelt flour
COOKING INSTRUCTIONS: In a saucepan over medium heat, in 1 tablespoon of the olive oil, sauté the onion, bell pepper, garlic, and jalapeño for 4 to 5 minutes. Remove from heat and set aside. In a mixing bowl, mash the black beans, then add the sautéed vegetables, corn and breadcrumbs, and mix well. Season with cumin, cilantro and salt, and mix again. Shape into 6 patties, then coat each in spelt flour. Place a pan over medium-high heat and add the remaining tablespoon of oil. Cook each patty for about 5 minutes on each side, or until lightly browned, adding more oil to the pan as needed Makes 6 small patties. *Note: To make gluten-free breadcrumbs, break a loaf of gluten-free bread into pieces and process in a food processor until reduced to crumbs. Spread the breadcrumbs on a cookie sheet and bake at 300°F for 10 minutes, or until toasted.
ITALIAN BUTTER BEAN SOUP
*Note you can buy canned butter beans and cut the prep time down considerably!
PREP: 2 hrs. 15 min. COOK: 1 hr. 30 min.
SERVES 8
1½ cups Italian butter beans (about
9 ounces), rinsed
8 cups vegetable stock
2 fresh thyme sprigs
2 fresh marjoram or oregano
sprigs
3 fresh sage leaves
6 flat-leaf parsley sprigs
1 bay leaf
1½ tablespoons extra virgin olive oil,
plus more for garnish
1 large yellow onion, chopped
(about 2 cups)
¾ teaspoon salt (plus, to taste)
Pepper (2 pinches, plus to taste)
1 tablespoon minced garlic
1 medium carrot, diced (about 1
cup)
1 medium red pepper, diced (about
1 cup)
1∕3 cup white wine
10 kale leaves, ribs removed, cut in
thick ribbons (about 3 cups)
1. Place the rinsed beans in a pot, cover
generously with water and bring to a
boil. Remove from heat and set aside to
soak for 1 to 2 hours. Drain the beans
and rinse well.
2. Combine 6 cups of vegetable stock,
the beans, herb sprigs and leaves, and
the bay leaf in a soup pot and bring
to a boil. Lower the heat and simmer,
uncovered, until the beans are cooked
all the way through and beginning to
break apart, about 1½ hours.
3. While the beans are cooking, heat
the oil in a large sauté pan and add the
onion, ¼ teaspoon salt and a pinch
of pepper. Cook over medium heat
until the onion begins to soften, about
3 minutes. Add the garlic and cook
1 minute more. Stir in the carrots, red
peppers, ¼ teaspoon salt, and a pinch
of pepper and cook about 10 minutes,
adding a little stock as needed to keep
the vegetables from sticking to the pan.
Pour in the wine and cook until the pan
is nearly dry, about 3 minutes.
4. Add the vegetables to the soup
pot, along with the remaining stock,
¼ teaspoon salt, and a pinch of pepper
and cook until the flavors begin to come
together, about 20 minutes. Add the
kale and cook until tender, about 10
minutes more. Season with salt and
pepper, to taste. Remove the bay leaf,
herb sprigs and sage. Serve in warm
bowls and drizzle a little olive oil over
each serving.
Per serving (1 cup): 200 calories,
3 g fat (.5 g saturated fat), 0 mg
cholesterol, 10 g protein, 32 g
carbohydrates, 9 g fiber, 300 mg
sodium
PREP: 2 hrs. 15 min. COOK: 1 hr. 30 min.
SERVES 8
1½ cups Italian butter beans (about
9 ounces), rinsed
8 cups vegetable stock
2 fresh thyme sprigs
2 fresh marjoram or oregano
sprigs
3 fresh sage leaves
6 flat-leaf parsley sprigs
1 bay leaf
1½ tablespoons extra virgin olive oil,
plus more for garnish
1 large yellow onion, chopped
(about 2 cups)
¾ teaspoon salt (plus, to taste)
Pepper (2 pinches, plus to taste)
1 tablespoon minced garlic
1 medium carrot, diced (about 1
cup)
1 medium red pepper, diced (about
1 cup)
1∕3 cup white wine
10 kale leaves, ribs removed, cut in
thick ribbons (about 3 cups)
1. Place the rinsed beans in a pot, cover
generously with water and bring to a
boil. Remove from heat and set aside to
soak for 1 to 2 hours. Drain the beans
and rinse well.
2. Combine 6 cups of vegetable stock,
the beans, herb sprigs and leaves, and
the bay leaf in a soup pot and bring
to a boil. Lower the heat and simmer,
uncovered, until the beans are cooked
all the way through and beginning to
break apart, about 1½ hours.
3. While the beans are cooking, heat
the oil in a large sauté pan and add the
onion, ¼ teaspoon salt and a pinch
of pepper. Cook over medium heat
until the onion begins to soften, about
3 minutes. Add the garlic and cook
1 minute more. Stir in the carrots, red
peppers, ¼ teaspoon salt, and a pinch
of pepper and cook about 10 minutes,
adding a little stock as needed to keep
the vegetables from sticking to the pan.
Pour in the wine and cook until the pan
is nearly dry, about 3 minutes.
4. Add the vegetables to the soup
pot, along with the remaining stock,
¼ teaspoon salt, and a pinch of pepper
and cook until the flavors begin to come
together, about 20 minutes. Add the
kale and cook until tender, about 10
minutes more. Season with salt and
pepper, to taste. Remove the bay leaf,
herb sprigs and sage. Serve in warm
bowls and drizzle a little olive oil over
each serving.
Per serving (1 cup): 200 calories,
3 g fat (.5 g saturated fat), 0 mg
cholesterol, 10 g protein, 32 g
carbohydrates, 9 g fiber, 300 mg
sodium
Thursday, March 8, 2012
Yoga Isn't Just About Opening Up Your Body
"Flexibility isn’t just about opening up the body. It’s also about opening up the mind to accept what’s happening in the moment."
This is a cool article that I think speaks to some of the super powers you learn in yoga class. I always vow that I am the most inflexible yoga teacher. I often feel the frustration of the lack of my flexibility. However, what really surprises me is my inflexibility in life. How often do I get frustrated and stuck on the fact that things do not go my way. Why did that person break in line and cause me to have to wait longer? Why did my flight get delayed and cause me to slow down my fast-paced day? Why did my massage have to get rescheduled? Why did this person not do what I want? You know the drill... For me yoga teaches me mind flexibility. What if all the delays and "set backs" are just ways to cause us to rethink? What is they are pathways for us to see that it really isn't going to kill us to do things another way, to be delayed and to not get our way? Maybe it is to teach us to find that acceptance and peace with what is right now and to not fixate on how we think it should be. Food for thought. So the next time you realize your inflexibility in class maybe redirect yourself to understand where you are inflexible in life and take a deep breathe and say "Om"! :) Jill
By Daniel Scott
One of the most common things overheard by even the most seasoned yoga veterans is, "When I first started doing yoga, I couldn't even touch my toes.” They usually say this either right after or right before they tuck both legs behind their head.
While the sight of that can be somewhat intimidating, the thought is also extremely inspiring as well. There is a good chance that most average jogis—with a little dedication, determination and patience—will be able to touch their toes comfortable.
However, it just ain’t about touching toes, putting your nose on the floor in a forward fold, or tying your body up in a pretzel. Yoga isn’t a race. There is no finish line. There is always one more step to take, somebody more flexible than you, and volumes more to understand. One of the most important focuses of yoga is learning to accept the body as it is, work with what you have, and slowly expand its capabilities while closely observing what you already think you know. In time, your hands will get where they need to be, toes or otherwise.
So you can’t touch your toes. Big deal. Ask yourself why do you really want to? The real skill isn’t in grabbing your feet. At first, that could be extremely hard. Eventually you might touch them. Heck, you might even be able to wrap your legs behind your neck. However, you might also end up learning a much more valuable skill that that: listening to your body. For some body types, touching your toes may never happen. For others, it happens too easily.
Flexibility isn’t just about opening up the body. It’s also about opening up the mind to accept what’s happening in the moment.
Published March 6, 2012 at 2:30 PM
About Daniel Scott
Daniel Scott is yogi chocolatier and community innovator offering a fresh alternative to the traditional “yoga voice”. A globally renowned AcroYoga and Vinyasa teacher living in San Francisco, Daniel is the Chief Marketing Officer for FEARLESS Chocolate, the world’s largest manufacturer of raw organic chocolate. He also champions digital change through Authentic.ly, a boutique strategy firm that uses social media, company culture, and partnerships to solve business problems. Daniel enjoys good coffee, barefoot running, street art, partner acrobatics, large quantities, and great qualities.
This is a cool article that I think speaks to some of the super powers you learn in yoga class. I always vow that I am the most inflexible yoga teacher. I often feel the frustration of the lack of my flexibility. However, what really surprises me is my inflexibility in life. How often do I get frustrated and stuck on the fact that things do not go my way. Why did that person break in line and cause me to have to wait longer? Why did my flight get delayed and cause me to slow down my fast-paced day? Why did my massage have to get rescheduled? Why did this person not do what I want? You know the drill... For me yoga teaches me mind flexibility. What if all the delays and "set backs" are just ways to cause us to rethink? What is they are pathways for us to see that it really isn't going to kill us to do things another way, to be delayed and to not get our way? Maybe it is to teach us to find that acceptance and peace with what is right now and to not fixate on how we think it should be. Food for thought. So the next time you realize your inflexibility in class maybe redirect yourself to understand where you are inflexible in life and take a deep breathe and say "Om"! :) Jill
By Daniel Scott
One of the most common things overheard by even the most seasoned yoga veterans is, "When I first started doing yoga, I couldn't even touch my toes.” They usually say this either right after or right before they tuck both legs behind their head.
While the sight of that can be somewhat intimidating, the thought is also extremely inspiring as well. There is a good chance that most average jogis—with a little dedication, determination and patience—will be able to touch their toes comfortable.
However, it just ain’t about touching toes, putting your nose on the floor in a forward fold, or tying your body up in a pretzel. Yoga isn’t a race. There is no finish line. There is always one more step to take, somebody more flexible than you, and volumes more to understand. One of the most important focuses of yoga is learning to accept the body as it is, work with what you have, and slowly expand its capabilities while closely observing what you already think you know. In time, your hands will get where they need to be, toes or otherwise.
So you can’t touch your toes. Big deal. Ask yourself why do you really want to? The real skill isn’t in grabbing your feet. At first, that could be extremely hard. Eventually you might touch them. Heck, you might even be able to wrap your legs behind your neck. However, you might also end up learning a much more valuable skill that that: listening to your body. For some body types, touching your toes may never happen. For others, it happens too easily.
Flexibility isn’t just about opening up the body. It’s also about opening up the mind to accept what’s happening in the moment.
Published March 6, 2012 at 2:30 PM
About Daniel Scott
Daniel Scott is yogi chocolatier and community innovator offering a fresh alternative to the traditional “yoga voice”. A globally renowned AcroYoga and Vinyasa teacher living in San Francisco, Daniel is the Chief Marketing Officer for FEARLESS Chocolate, the world’s largest manufacturer of raw organic chocolate. He also champions digital change through Authentic.ly, a boutique strategy firm that uses social media, company culture, and partnerships to solve business problems. Daniel enjoys good coffee, barefoot running, street art, partner acrobatics, large quantities, and great qualities.
6 Best Foods for Vegetarians
By Katrina Love Senn
So after years of experimentation here are some of the things that I eat regularly to ensure that I get optimum health, nutrition and energy from my semi-vegetarian diet. This is a list of foods that I eat every day to feel youthful, vibrant and strong in my yoga practice.
1. Probiotic rich foods: These foods add so much goodness into your digestive tract as they are rich in digestive enzymes and good bacteria. Many westerners are unfamiliar with them but they are big in many Asian cultures. Try kefir, fermented foods, natto, kimchi, miso and tempeh.
2. Ancient grains: This includes quinoa, buckwheat, millet, lentils and brown rice. These are loaded with health giving benefits and make a good gluten-free alternative to bread and pasta.
3. Fresh fruit and vegetables: Make fresh salads, smoothies, and juices from a wide range of fruits and vegetables (organic wherever possible).
4. Organic yogurt: Processed yogurt is devoid of nutrients. Instead, eat high quality organic yoghurt, loaded with wonderful nutritional benefits for your body. A dairy-free vegan, alternative is kefir yoghurt, made from coconut or nut milk.
5. Seeds: This includes pumpkin seeds, sesame seeds, sunflower seeds, hemp seeds and chia seeds. Seeds have incredible health benefits. They can be easily added into salads or combined with other ingredients to make healthy treats.
6. Supplements:
* Green Powder: E3 Live or any fresh greens powder such as chlorella, spirulina or wheatgrass powder. Mix it in smoothies or juices. If you are really brave just drink it straight up in apple juice!
* Sun Warrior protein powder: This is truly a wonderful addition to any vegan or vegetarian diet. This protein powder is raw, sprouted and highly bio-available (meaning your body can absorb it quickly and easily). The powder comes in 2 flavours: chocolate and vanilla. Simply mix the chocolate powder with water, then shake and drink it or blend the vanilla powder with fresh fruit for a great smoothie that is high in energy and tastes sensational!
* Vitamin B: Vitamin B deficiency is common in vegetarians, so it is imperative that if you are vegetarian/vegan that you supplement it in some way. Do your research and choose a good quality Vitamin B supplement.
* Magnesium: In the past, there used to be an abundance of magnesium in the soil. Now as farming practices are automated many trace minerals are no longer in the soil, so many people may benefit from extra supplementation.
* Probiotic supplements: Having the right internal environment is the key to you experiencing digestive health. Probiotic supplements are a wonderful way to ensure your inner terrain is a healthy, alkaline one, filled with good bacteria.
Eating a wide range of nutrient-rich, fresh, real foods is the key to making sure that you get what you need to be healthy and well. The best way to do this is to play around and experiment with different types of real food until you find a mix of food that works well for you and your body.
Published March 7, 2012 at 4:00 PM
About Katrina Love Senn
Katrina Love Senn is a Hatha yoga teacher, author and founder of 'Yoga Girl Revolution'. She loves practicing yoga, walking on the beach, travelling and creating yummy food...But her life wasn't always this wonderful and rosy.
12 years ago, a health crisis set Katrina on the path for deeper answers. Bedridden, she had to be spoon fed back to health by her own mother. Medical doctors offered her experimental medication but she felt intuitively guided towards healing her body naturally. At the time, she didn't even know what this meant but she began to pursue the path of natural healing and began to create vibrant health.
Much to her surprise, while she was focused on healing her body, Katrina also lost over 60 pounds naturally; with no diets, deprivation or drugs. Katrina has written a book and today spends all her time teaching, blogging and sharing her healing insights. You can find out more about Katrina's work at
Website: KatrinaLoveSenn.com
So after years of experimentation here are some of the things that I eat regularly to ensure that I get optimum health, nutrition and energy from my semi-vegetarian diet. This is a list of foods that I eat every day to feel youthful, vibrant and strong in my yoga practice.
1. Probiotic rich foods: These foods add so much goodness into your digestive tract as they are rich in digestive enzymes and good bacteria. Many westerners are unfamiliar with them but they are big in many Asian cultures. Try kefir, fermented foods, natto, kimchi, miso and tempeh.
2. Ancient grains: This includes quinoa, buckwheat, millet, lentils and brown rice. These are loaded with health giving benefits and make a good gluten-free alternative to bread and pasta.
3. Fresh fruit and vegetables: Make fresh salads, smoothies, and juices from a wide range of fruits and vegetables (organic wherever possible).
4. Organic yogurt: Processed yogurt is devoid of nutrients. Instead, eat high quality organic yoghurt, loaded with wonderful nutritional benefits for your body. A dairy-free vegan, alternative is kefir yoghurt, made from coconut or nut milk.
5. Seeds: This includes pumpkin seeds, sesame seeds, sunflower seeds, hemp seeds and chia seeds. Seeds have incredible health benefits. They can be easily added into salads or combined with other ingredients to make healthy treats.
6. Supplements:
* Green Powder: E3 Live or any fresh greens powder such as chlorella, spirulina or wheatgrass powder. Mix it in smoothies or juices. If you are really brave just drink it straight up in apple juice!
* Sun Warrior protein powder: This is truly a wonderful addition to any vegan or vegetarian diet. This protein powder is raw, sprouted and highly bio-available (meaning your body can absorb it quickly and easily). The powder comes in 2 flavours: chocolate and vanilla. Simply mix the chocolate powder with water, then shake and drink it or blend the vanilla powder with fresh fruit for a great smoothie that is high in energy and tastes sensational!
* Vitamin B: Vitamin B deficiency is common in vegetarians, so it is imperative that if you are vegetarian/vegan that you supplement it in some way. Do your research and choose a good quality Vitamin B supplement.
* Magnesium: In the past, there used to be an abundance of magnesium in the soil. Now as farming practices are automated many trace minerals are no longer in the soil, so many people may benefit from extra supplementation.
* Probiotic supplements: Having the right internal environment is the key to you experiencing digestive health. Probiotic supplements are a wonderful way to ensure your inner terrain is a healthy, alkaline one, filled with good bacteria.
Eating a wide range of nutrient-rich, fresh, real foods is the key to making sure that you get what you need to be healthy and well. The best way to do this is to play around and experiment with different types of real food until you find a mix of food that works well for you and your body.
Published March 7, 2012 at 4:00 PM
About Katrina Love Senn
Katrina Love Senn is a Hatha yoga teacher, author and founder of 'Yoga Girl Revolution'. She loves practicing yoga, walking on the beach, travelling and creating yummy food...But her life wasn't always this wonderful and rosy.
12 years ago, a health crisis set Katrina on the path for deeper answers. Bedridden, she had to be spoon fed back to health by her own mother. Medical doctors offered her experimental medication but she felt intuitively guided towards healing her body naturally. At the time, she didn't even know what this meant but she began to pursue the path of natural healing and began to create vibrant health.
Much to her surprise, while she was focused on healing her body, Katrina also lost over 60 pounds naturally; with no diets, deprivation or drugs. Katrina has written a book and today spends all her time teaching, blogging and sharing her healing insights. You can find out more about Katrina's work at
Website: KatrinaLoveSenn.com
5 Ways to Put a Spring in Your Oatmeal Steps
By Abby Phon
Winter hasn't quite left us and it’s still nice to wake up to a warm bowl of creamy, hearty oatmeal. But day after day might have got you stuck in a rut and bored with the same old way you make it. It’s time to lighten it up and add some spring to your oatmeal steps!
First of all, be bold and swap out your instant, quick or rolled oats for Steel (or Irish) Cut Oats. These whole oats are the most nutritious and have a coarse, nutty texture. Go wild and soak your oats! Soaking your oats makes it easier to digest and you’ll get the maximum amount of nutrients. Soaking gets rid of phytic acid which blocks absorption of important minerals and vitamins.(You can soak your oats the night before and add 1 tablespoon of fresh lemon juice to the water and yes, soak ANY type of oats you may have) An added benefit of pre-soaking oats is they will cook faster! Now that it’s getting warmer, try skipping the cooking all together and just add your toppings (see below) and enjoy!
Here are some ways to spice up your morning oatmeal. My favorite combo is apples & cinnamon. It’s so sweet from the apples (which I cook with the skin on, in a little water and with many generous shakes of cinnamon), you won’t even miss the added sweeteners like brown sugar or maple syrup!
Be creative, keep it healthy and see how tasty your every day oatmeal can be!
1. Spice it Up! My favorite, cinnamon, is a warming spice. It improves circulation, energy, vitality and brain function. Try ginger and nutmeg too! For a boost of sweetness add vanilla. This tasty, calming addition pairs well with bananas and chopped walnuts.
2. Dried Fruits to Nuts – Swap your routine raisins for Goji berries (found in health food stores or Whole Foods). Goji berries are packed full of antioxidants, amino acids and essential fatty acids. I love the chewy sweetness of these pink little guys! Add some raw almonds or raw cashews for protein and an added crunch. For a natural sweetener, I like to occasionally add some chopped dates.
3. Very Berry – Add blueberries, strawberries, raspberries…you get the idea. Fresh picked organic berries are the best, but frozen works too!
4. Taste of the Tropics - Add unsweetened coconut flakes, unsweetened dried mango slices (chopped up) and fresh slices of banana. Bananas are a good source of potassium and helps relieve stress and depression.
5. Fantastic Flax – Give your oatmeal an energy and fiber boost! To add a nutty flavor and to get your Omega-3’s, sprinkle some ground flax seed on top.
Published March 7, 2012 at 12:30 AM
About Abby Phon
Abby Phon is a Certified Holistic Health Coach. She received her training at The Institute for Integrative Nutrition in New York City. She is certified by the American Association of Drugless Practitioners. She is also a certified Shiatsu practitioner, a licensed massage therapist, an AFAA nationally certified group fitness instructor, an IntenSati Leader and a certified Oneness Blessing (Deeksha) Giver. Abby leads corporate workshops on nutrition and lifestyle, conducts food tours, cooking demonstrations and offers individual health and nutrition coaching around the world.
Winter hasn't quite left us and it’s still nice to wake up to a warm bowl of creamy, hearty oatmeal. But day after day might have got you stuck in a rut and bored with the same old way you make it. It’s time to lighten it up and add some spring to your oatmeal steps!
First of all, be bold and swap out your instant, quick or rolled oats for Steel (or Irish) Cut Oats. These whole oats are the most nutritious and have a coarse, nutty texture. Go wild and soak your oats! Soaking your oats makes it easier to digest and you’ll get the maximum amount of nutrients. Soaking gets rid of phytic acid which blocks absorption of important minerals and vitamins.(You can soak your oats the night before and add 1 tablespoon of fresh lemon juice to the water and yes, soak ANY type of oats you may have) An added benefit of pre-soaking oats is they will cook faster! Now that it’s getting warmer, try skipping the cooking all together and just add your toppings (see below) and enjoy!
Here are some ways to spice up your morning oatmeal. My favorite combo is apples & cinnamon. It’s so sweet from the apples (which I cook with the skin on, in a little water and with many generous shakes of cinnamon), you won’t even miss the added sweeteners like brown sugar or maple syrup!
Be creative, keep it healthy and see how tasty your every day oatmeal can be!
1. Spice it Up! My favorite, cinnamon, is a warming spice. It improves circulation, energy, vitality and brain function. Try ginger and nutmeg too! For a boost of sweetness add vanilla. This tasty, calming addition pairs well with bananas and chopped walnuts.
2. Dried Fruits to Nuts – Swap your routine raisins for Goji berries (found in health food stores or Whole Foods). Goji berries are packed full of antioxidants, amino acids and essential fatty acids. I love the chewy sweetness of these pink little guys! Add some raw almonds or raw cashews for protein and an added crunch. For a natural sweetener, I like to occasionally add some chopped dates.
3. Very Berry – Add blueberries, strawberries, raspberries…you get the idea. Fresh picked organic berries are the best, but frozen works too!
4. Taste of the Tropics - Add unsweetened coconut flakes, unsweetened dried mango slices (chopped up) and fresh slices of banana. Bananas are a good source of potassium and helps relieve stress and depression.
5. Fantastic Flax – Give your oatmeal an energy and fiber boost! To add a nutty flavor and to get your Omega-3’s, sprinkle some ground flax seed on top.
Published March 7, 2012 at 12:30 AM
About Abby Phon
Abby Phon is a Certified Holistic Health Coach. She received her training at The Institute for Integrative Nutrition in New York City. She is certified by the American Association of Drugless Practitioners. She is also a certified Shiatsu practitioner, a licensed massage therapist, an AFAA nationally certified group fitness instructor, an IntenSati Leader and a certified Oneness Blessing (Deeksha) Giver. Abby leads corporate workshops on nutrition and lifestyle, conducts food tours, cooking demonstrations and offers individual health and nutrition coaching around the world.
Why you need more sleep
By MindBodyGreen
Did you know that the average American spends 7.5 hours in bed but only sleeps for 6?
-Sleeping just 6 hours a night can result in an extra 14 lbs a year and increases your risk of being overweight by 27%!
-Sleeping for 5 hours a night increases your risk to 73%.
-Women who sleep less than 6 hours a night have a 62% higher risk for breast cancer.
-Sleeping less than 6 hours a night increases your risk for heart disease by 48%.
-Calorie consumption increases 22% by sleeping only 4 hours a night.
These are just a few of the interesting facts about why you need sleep in this infographic from medical billing and coding certification.
(Click on the title to access the infographic)
What do you think? How many hours of sleep do you need?
For other fun facts on how to sleep better and dealing with insomina see my article called "More ZZ's Please" in the Natural Health section.
Did you know that the average American spends 7.5 hours in bed but only sleeps for 6?
-Sleeping just 6 hours a night can result in an extra 14 lbs a year and increases your risk of being overweight by 27%!
-Sleeping for 5 hours a night increases your risk to 73%.
-Women who sleep less than 6 hours a night have a 62% higher risk for breast cancer.
-Sleeping less than 6 hours a night increases your risk for heart disease by 48%.
-Calorie consumption increases 22% by sleeping only 4 hours a night.
These are just a few of the interesting facts about why you need sleep in this infographic from medical billing and coding certification.
(Click on the title to access the infographic)
What do you think? How many hours of sleep do you need?
For other fun facts on how to sleep better and dealing with insomina see my article called "More ZZ's Please" in the Natural Health section.
Monday, March 5, 2012
Miso Soup Benefits and Recipe
I was just at the Hilldale Farmer's Market Sunday (my favorite place to be Sunday morning) and one stand was selling mushroom miso soup! Yum! It was so tasty and chocked full of health benefits. Read below to see why miso should be on your grocery list and then try a recipe. I will try to get the recipe from the market next time I am there too!
The legend of miso tells tales of Buddhist monks perfecting the fermentation process of soybeans in 7th-century Japan. Over the centuries, miso began to be used in a variety of culinary ways including its addition to dashi, or Japanese soup stock. Presently, miso is dissolved in dashi and solid ingredients such as seaweed, tofu or mushrooms are added for flavor and color. Adding the buttery texture of miso to your dashi will increase flavor and offer nutritional benefits....
Vitamin K
Fat-soluble vitamin K is created in the intestines and responsible for blood clotting and blood flow. According to the Linus Pauling Institute, vitamin K synthesizes a series of proteins that allow blood to reach the heart, brain and lungs freely while preventing excessive blood loss during physical trauma. Adding 3-oz. of miso to your dashi will offer 30 percent of the suggested daily value of vitamin K, according to the World's Healthiest Foods website.
Manganese
Manganese produces antioxidants that protect mitochondria from oxidative stress caused by consuming their own oxygen supply. In this way, manganese plays vital roles in energy production and preventing free radical damage, according to the Linus Pauling Institute. The U.S. Department of Health and Human Services has stated excessive exposure to manganese in the air, soil and water from commercial uses have been linked to neurological conditions. For this reason, only small amounts of manganese are required for optimal health. Adding 2-oz. of miso to your soup base will provide 30 percent of the suggested daily value of manganese.
Zinc
The mineral zinc is a jack of all trades, playing crucial roles in taste and smell perceptions, immune function, and the cell division, DNA and protein synthesis required for growth and development during pregnancy and adolescence. According to the Office of Dietary Supplements, zinc has no storage system in the body and must be ingested daily through meat, beans, nuts and seafood. Four ounces of miso added to your soup base will offer 28 percent of the suggested daily value for zinc.
References
Soya: History of Miso
Japan-101: Miso Soup: A Japanese Tradition
Linus Pauling Institute: Vitamin K
World's Healthiest Foods: Miso
U.S. Department of Health and Human Services: Manganese
Article reviewed by Bryn Bellamy Last updated on: Sep 28, 2010
Read more: http://www.livestrong.com/article/251068-nutritional-benefits-of-miso-soup/#ixzz1oIIQka3a
Hearty Shiitake Mushroom and Miso Soup
Recipe courtesy Tyler Florence
.Prep Time:15 minInactive Prep Time:-- Cook Time:40 minLevel:
EasyServes:
6 to 8 servings.Ingredients
1 bunch scallions, sliced thin, white and green parts separated
1 (1-inch) piece fresh ginger, chopped
3 cloves garlic, chopped
2 tablespoons toasted sesame oil
8 cups water
3 (6-inch) pieces dried kelp (kombu)
1/4 cup bonito flakes
3 ounces dried shiitake mushrooms
1/2 cup light miso
1 pound baby bok choy, cut in quarters
8 ounces firm tofu, cut into cubes
Directions
In a large soup pot over medium heat add the scallion white parts, ginger, garlic, and sesame oil. Cook for 1 minute and add 8 cups water. Rinse the kombu and add it to the pot along with the bonito flakes. Bring it to a simmer and cook for 10 minutes - do not let it boil. Remove the kombu and set it aside. Add the dried mushrooms and miso to the pot and let it simmer gently for 10 to 15 minutes, or until the mushrooms are hydrated and tender. Add the bok choy and simmer until it is tender, about 10 minutes. Add the tofu and cook for another 5 minutes. Ladle into bowls and garnish with the reserved green parts of scallions. You can also top it with slices of the Campfire Pan-Roasted Chicken and garnish with the Crisp Soba Noodles
Enjoy!
.
The legend of miso tells tales of Buddhist monks perfecting the fermentation process of soybeans in 7th-century Japan. Over the centuries, miso began to be used in a variety of culinary ways including its addition to dashi, or Japanese soup stock. Presently, miso is dissolved in dashi and solid ingredients such as seaweed, tofu or mushrooms are added for flavor and color. Adding the buttery texture of miso to your dashi will increase flavor and offer nutritional benefits....
Vitamin K
Fat-soluble vitamin K is created in the intestines and responsible for blood clotting and blood flow. According to the Linus Pauling Institute, vitamin K synthesizes a series of proteins that allow blood to reach the heart, brain and lungs freely while preventing excessive blood loss during physical trauma. Adding 3-oz. of miso to your dashi will offer 30 percent of the suggested daily value of vitamin K, according to the World's Healthiest Foods website.
Manganese
Manganese produces antioxidants that protect mitochondria from oxidative stress caused by consuming their own oxygen supply. In this way, manganese plays vital roles in energy production and preventing free radical damage, according to the Linus Pauling Institute. The U.S. Department of Health and Human Services has stated excessive exposure to manganese in the air, soil and water from commercial uses have been linked to neurological conditions. For this reason, only small amounts of manganese are required for optimal health. Adding 2-oz. of miso to your soup base will provide 30 percent of the suggested daily value of manganese.
Zinc
The mineral zinc is a jack of all trades, playing crucial roles in taste and smell perceptions, immune function, and the cell division, DNA and protein synthesis required for growth and development during pregnancy and adolescence. According to the Office of Dietary Supplements, zinc has no storage system in the body and must be ingested daily through meat, beans, nuts and seafood. Four ounces of miso added to your soup base will offer 28 percent of the suggested daily value for zinc.
References
Soya: History of Miso
Japan-101: Miso Soup: A Japanese Tradition
Linus Pauling Institute: Vitamin K
World's Healthiest Foods: Miso
U.S. Department of Health and Human Services: Manganese
Article reviewed by Bryn Bellamy Last updated on: Sep 28, 2010
Read more: http://www.livestrong.com/article/251068-nutritional-benefits-of-miso-soup/#ixzz1oIIQka3a
Hearty Shiitake Mushroom and Miso Soup
Recipe courtesy Tyler Florence
.Prep Time:15 minInactive Prep Time:-- Cook Time:40 minLevel:
EasyServes:
6 to 8 servings.Ingredients
1 bunch scallions, sliced thin, white and green parts separated
1 (1-inch) piece fresh ginger, chopped
3 cloves garlic, chopped
2 tablespoons toasted sesame oil
8 cups water
3 (6-inch) pieces dried kelp (kombu)
1/4 cup bonito flakes
3 ounces dried shiitake mushrooms
1/2 cup light miso
1 pound baby bok choy, cut in quarters
8 ounces firm tofu, cut into cubes
Directions
In a large soup pot over medium heat add the scallion white parts, ginger, garlic, and sesame oil. Cook for 1 minute and add 8 cups water. Rinse the kombu and add it to the pot along with the bonito flakes. Bring it to a simmer and cook for 10 minutes - do not let it boil. Remove the kombu and set it aside. Add the dried mushrooms and miso to the pot and let it simmer gently for 10 to 15 minutes, or until the mushrooms are hydrated and tender. Add the bok choy and simmer until it is tender, about 10 minutes. Add the tofu and cook for another 5 minutes. Ladle into bowls and garnish with the reserved green parts of scallions. You can also top it with slices of the Campfire Pan-Roasted Chicken and garnish with the Crisp Soba Noodles
Enjoy!
.
Got Mucus?
By Kris Carr
Here's a good factoid: We need the lactase enzyme to digest lactose, but between the ages of 18 months and four years we lose 90-95 percent of that enzyme. So, basically, we’re all pretty much lactose intolerant.
But where will I get my calcium, Kris? Dairy ain’t the place, loves! Moo juice actually leaches calcium from your body. Check this out: The countries with the highest consumption of dairy also have soaring rates of osteoporosis. Are ya connecting the dots? Milk is also one of the most common causes of food allergies and congestion (mucus) and high cholesterol. Got milk? No thanks. I get my abundant amounts of calcium from kale, collards, cabbage, kelp, mustard greens, seaweeds, sesame seeds (the best source), chickpeas, broccoli, watercress, raw nuts and lots of other plant friends. No stress on the body, mind, colon or environment. How nice!
We have been led to believe that milk is an essential part of good health. In reality, dairy milk contributes to the overall breakdown of our systems. If you really can’t see yourself giving up milk and meat, at least choose the best quality. Some raw foodies advocate the use of raw (unpasteurized) goat’s milk as an alternative to cow’s milk because it doesn’t have casein, it’s easier to digest, and it is closer to the consistency of human milk. You can also wean yourself off cow’s milk with rice, oat, almond or soy (in moderation – I’m not a big advocate) as well. Meat should be organic, come from grass-fed animals and be consumed in small portions, if at all. The American Dietetic Association came up with a good visual: The average serving of meat, it says, should be to the size of a deck of cards. Not a football or shingle. Capiche?
One more factoid, and off ya go: Dr. T. Colin Campbell, professor emeritus of nutritional biochemistry at Cornell University, teaches that one of the biggest causes of cancer is a diet that is higher than 10 percent animal protein! Americans eat way more than that. He estimates that “80% to 90% of all cancers, cardiovascular diseases and other degenerative illness can be prevented, at least until very old age, simply by adopting a plant-based diet.” WOW!
Big food for thought today. What do you think?
Peace & Veggies and no moo juice,?
K
Published March 5, 2012 at 11:50 AM
About Kris Carr
Kris Carr is a multi-week New York Times best-selling author, motivational speaker and wellness coach. She is the subject of the inspirational documentary, Crazy Sexy Cancer, which she wrote and directed for TLC, and the author of the groundbreaking Crazy Sexy Cancer book series. Kris' third book, Crazy Sexy Diet (#1 Amazon Best Seller, NY Times Best Seller) is the ultimate diet and lifestyle game plan for wellness warriors seeking peak health, spiritual wealth and happiness. Kris regularly lectures at medical schools, hospitals, wellness centers, corporations such as Whole Foods, and Harvard University. She is a Contributing Editor for Natural Health Magazine and writes for many online publications. Television appearances include: CBS Evening News with Katie Couric, The Early Show, Today Show, Good Morning America, The Gayle King Show and The Oprah Winfrey Show. Kris is also the founder of crazysexylife.com an award-winning wellness site offering daily tips, articles, programs and events. As an irreverent foot soldier in the fight against disease, Kris inspires countless individuals to take charge of their health and happiness by adopting a plant-based diet, improving lifestyle practices, and learning to live and love with passion. Her motto: Make juice not war!
Here's a good factoid: We need the lactase enzyme to digest lactose, but between the ages of 18 months and four years we lose 90-95 percent of that enzyme. So, basically, we’re all pretty much lactose intolerant.
But where will I get my calcium, Kris? Dairy ain’t the place, loves! Moo juice actually leaches calcium from your body. Check this out: The countries with the highest consumption of dairy also have soaring rates of osteoporosis. Are ya connecting the dots? Milk is also one of the most common causes of food allergies and congestion (mucus) and high cholesterol. Got milk? No thanks. I get my abundant amounts of calcium from kale, collards, cabbage, kelp, mustard greens, seaweeds, sesame seeds (the best source), chickpeas, broccoli, watercress, raw nuts and lots of other plant friends. No stress on the body, mind, colon or environment. How nice!
We have been led to believe that milk is an essential part of good health. In reality, dairy milk contributes to the overall breakdown of our systems. If you really can’t see yourself giving up milk and meat, at least choose the best quality. Some raw foodies advocate the use of raw (unpasteurized) goat’s milk as an alternative to cow’s milk because it doesn’t have casein, it’s easier to digest, and it is closer to the consistency of human milk. You can also wean yourself off cow’s milk with rice, oat, almond or soy (in moderation – I’m not a big advocate) as well. Meat should be organic, come from grass-fed animals and be consumed in small portions, if at all. The American Dietetic Association came up with a good visual: The average serving of meat, it says, should be to the size of a deck of cards. Not a football or shingle. Capiche?
One more factoid, and off ya go: Dr. T. Colin Campbell, professor emeritus of nutritional biochemistry at Cornell University, teaches that one of the biggest causes of cancer is a diet that is higher than 10 percent animal protein! Americans eat way more than that. He estimates that “80% to 90% of all cancers, cardiovascular diseases and other degenerative illness can be prevented, at least until very old age, simply by adopting a plant-based diet.” WOW!
Big food for thought today. What do you think?
Peace & Veggies and no moo juice,?
K
Published March 5, 2012 at 11:50 AM
About Kris Carr
Kris Carr is a multi-week New York Times best-selling author, motivational speaker and wellness coach. She is the subject of the inspirational documentary, Crazy Sexy Cancer, which she wrote and directed for TLC, and the author of the groundbreaking Crazy Sexy Cancer book series. Kris' third book, Crazy Sexy Diet (#1 Amazon Best Seller, NY Times Best Seller) is the ultimate diet and lifestyle game plan for wellness warriors seeking peak health, spiritual wealth and happiness. Kris regularly lectures at medical schools, hospitals, wellness centers, corporations such as Whole Foods, and Harvard University. She is a Contributing Editor for Natural Health Magazine and writes for many online publications. Television appearances include: CBS Evening News with Katie Couric, The Early Show, Today Show, Good Morning America, The Gayle King Show and The Oprah Winfrey Show. Kris is also the founder of crazysexylife.com an award-winning wellness site offering daily tips, articles, programs and events. As an irreverent foot soldier in the fight against disease, Kris inspires countless individuals to take charge of their health and happiness by adopting a plant-based diet, improving lifestyle practices, and learning to live and love with passion. Her motto: Make juice not war!
Health Benefits of Turmeric
What is tumeric?
Is it a bright yellow Indian cooking spice that promotes digestion and overall health and well-being. Here are my favorite properties:
*Cleanses the blood and promotes healthy skin
*Strengthens digestion and promotes healthy intestinal flora
*Supports healthy blood glucose levels that are already within the normal range
*Supports comfortable movement of the joints
I have added tumeric as one herb that I take daily. I like the version that Dr. Doulliard sells at
http://www.lifespa.com/product.aspx?prod_id=242
When I have a sore throat I gargle salt water and tumeric and my sore throat is lessened immensely. I also will drink warm milk with tumeric for a sore throat. When I am nursing any joint/muscular issues, I find that taking tumeric as a supplement speeds my recovery.
I also found an interesting article on tumeric...
Published on October 1, 2007
The active ingredient in turmeric is curcumin. Tumeric has been used for over 2500 years in India, where it was most likely first used as a dye.
The medicinal properties of this spice have been slowly revealing themselves over the centuries. Long known for its anti-inflammatory properties, recent research has revealed that turmeric is a natural wonder, proving beneficial in the treatment of many different health conditions from cancer to Alzheimer's disease.
Here are 20 reasons to add turmeric to your diet:
1. It is a natural antiseptic and antibacterial agent, useful in disinfecting cuts and burns.
2. When combined with cauliflower, it has shown to prevent prostate cancer and stop the growth of existing prostate cancer.
3. Prevented breast cancer from spreading to the lungs in mice.
4. May prevent melanoma and cause existing melanoma cells to commit suicide.
5. Reduces the risk of childhood leukemia.
6. Is a natural liver detoxifier.
7. May prevent and slow the progression of Alzheimer's disease by removing amyloyd plaque buildup in the brain.
8. May prevent metastases from occurring in many different forms of cancer.
9. It is a potent natural anti-inflammatory that works as well as many anti-inflammatory drugs but without the side effects.
10. Has shown promise in slowing the progression of multiple sclerosis in mice.
11. Is a natural painkiller and cox-2 inhibitor.
12. May aid in fat metabolism and help in weight management.
13. Has long been used in Chinese medicine as a treatment for depression.
14. Because of its anti-inflammatory properties, it is a natural treatment for arthritis and rheumatoid arthritis.
15. Boosts the effects of chemo drug paclitaxel and reduces its side effects.
16. Promising studies are underway on the effects of turmeric on pancreatic cancer.
17. Studies are ongoing in the positive effects of turmeric on multiple myeloma.
18. Has been shown to stop the growth of new blood vessels in tumors.
19. Speeds up wound healing and assists in remodeling of damaged skin.
20. May help in the treatment of psoriasis and other inflammatory skin conditions.
Turmeric can be taken in powder or pill form. It is available in pill form in most health food stores, usually in 250-500mg capsules.
Contraindications: Turmeric should not be used by people with gallstones or bile obstruction. Though turmeric is often used by pregnant women, it is important to consult with a doctor before doing so as turmeric can be a uterine stimulant. Some people experience digestive irritation with this herb and it may increase hot flashes in menopause.
Is it a bright yellow Indian cooking spice that promotes digestion and overall health and well-being. Here are my favorite properties:
*Cleanses the blood and promotes healthy skin
*Strengthens digestion and promotes healthy intestinal flora
*Supports healthy blood glucose levels that are already within the normal range
*Supports comfortable movement of the joints
I have added tumeric as one herb that I take daily. I like the version that Dr. Doulliard sells at
http://www.lifespa.com/product.aspx?prod_id=242
When I have a sore throat I gargle salt water and tumeric and my sore throat is lessened immensely. I also will drink warm milk with tumeric for a sore throat. When I am nursing any joint/muscular issues, I find that taking tumeric as a supplement speeds my recovery.
I also found an interesting article on tumeric...
Published on October 1, 2007
The active ingredient in turmeric is curcumin. Tumeric has been used for over 2500 years in India, where it was most likely first used as a dye.
The medicinal properties of this spice have been slowly revealing themselves over the centuries. Long known for its anti-inflammatory properties, recent research has revealed that turmeric is a natural wonder, proving beneficial in the treatment of many different health conditions from cancer to Alzheimer's disease.
Here are 20 reasons to add turmeric to your diet:
1. It is a natural antiseptic and antibacterial agent, useful in disinfecting cuts and burns.
2. When combined with cauliflower, it has shown to prevent prostate cancer and stop the growth of existing prostate cancer.
3. Prevented breast cancer from spreading to the lungs in mice.
4. May prevent melanoma and cause existing melanoma cells to commit suicide.
5. Reduces the risk of childhood leukemia.
6. Is a natural liver detoxifier.
7. May prevent and slow the progression of Alzheimer's disease by removing amyloyd plaque buildup in the brain.
8. May prevent metastases from occurring in many different forms of cancer.
9. It is a potent natural anti-inflammatory that works as well as many anti-inflammatory drugs but without the side effects.
10. Has shown promise in slowing the progression of multiple sclerosis in mice.
11. Is a natural painkiller and cox-2 inhibitor.
12. May aid in fat metabolism and help in weight management.
13. Has long been used in Chinese medicine as a treatment for depression.
14. Because of its anti-inflammatory properties, it is a natural treatment for arthritis and rheumatoid arthritis.
15. Boosts the effects of chemo drug paclitaxel and reduces its side effects.
16. Promising studies are underway on the effects of turmeric on pancreatic cancer.
17. Studies are ongoing in the positive effects of turmeric on multiple myeloma.
18. Has been shown to stop the growth of new blood vessels in tumors.
19. Speeds up wound healing and assists in remodeling of damaged skin.
20. May help in the treatment of psoriasis and other inflammatory skin conditions.
Turmeric can be taken in powder or pill form. It is available in pill form in most health food stores, usually in 250-500mg capsules.
Contraindications: Turmeric should not be used by people with gallstones or bile obstruction. Though turmeric is often used by pregnant women, it is important to consult with a doctor before doing so as turmeric can be a uterine stimulant. Some people experience digestive irritation with this herb and it may increase hot flashes in menopause.
Tips for New Yoga Students
I sometimes get new students in my yoga classes. I find that I don't always have as much time to spend with them giving them tips and advice to here are some good ones to get you started and enjoying yoga more quickly.
1. Invest in your own yoga mat. Honestly, it kinda creeps me out to use gym mats because I know how much I sweat in yoga and laying on someone's sweat is kinda gross and not so Zen. You can find a solid not too expensive yoga mat online or at Target, New Seasons, some yoga studios and online. I prefer a thicker mat. My all time favorite mat is the Jade Yoga Fusion mat. Nice and thick and durable. It is not as cheap so make sure you are comitted to a practice before spending the dough.
2. Invest in a block if you practice at a studio or gym that does not provide them. They are $5 and worth every penny!Amazon carries them.
3. Bring water and a towel to class. Depending on the style of yoga, you may need these. If you are trying a heated class then you will want a larger towel so that your mat is not wet and slippery.
4. Speak to the instructor before and let he or she know you are new. Do not be embarassed. It helps the instructor to pay more attention to you and to give you some options.
5. Do not eat right before class. Give yourself atleast an hour or more after eating before trying a yoga class.
6. Pain is never the goal. Intensity and pain can often be mistaken. If any posture is painful then come out. Pain is never the goal and it not necessary. We are all shaped differently and not all poses are for all bodies.
7. Know the type and level of the class you are attending. Sometimes people who are "fit" feel they can step right into an intermediate class. While some can, intermediate classes often assume that the student has a base knowledge of yoga and some cues or alignment descriptions may be omitted. It is also good to understand what type of class you are attending...yin, hatha, vinyasa. Don't let the names scare you. Most classes have descriptions that will give you a good idea. You can always call ahead and ask more specific questions like..Is this a good class for a beginner? I am just wanting a slow paced class to stretch is this the one for me? I am looking for a good sweat and a good workout..is this class for me?
8. Don't feel pressured to try anything and don't be afraid to abort mission and take a child's pose rest if you need it. Yoga is about the journey within and the quest to listen to what our body tells us. It is not about keeping up with super yogi in the front row or proving that you can do a pose at the cost of injury or fatigue.
9. If you do nothing else. Breathe. Link breath to the practice and you have done yoga. It is really that simple. Everything else is just extra credit. :)
10. If at first you don't enjoy...try, try another class, style, instructor and another day. We meet a new self on the mat each day and that self is sometimes more energetic than others and sometimes not as bendy. I find some people love one instructor while some prefer others. Each instructor is unique and they add their own signature to their class. If you do not connect then try another class. The cool thing about yoga is that there are numerous styles so one will resonate with you most likely. As with anything new we start, it takes time and dedication. Yoga is no different. Come with an open mind and the willingness to explore what you find on your mat and be surprised that what you find may be completely different yet just as fulfilling as the someone else.
1. Invest in your own yoga mat. Honestly, it kinda creeps me out to use gym mats because I know how much I sweat in yoga and laying on someone's sweat is kinda gross and not so Zen. You can find a solid not too expensive yoga mat online or at Target, New Seasons, some yoga studios and online. I prefer a thicker mat. My all time favorite mat is the Jade Yoga Fusion mat. Nice and thick and durable. It is not as cheap so make sure you are comitted to a practice before spending the dough.
2. Invest in a block if you practice at a studio or gym that does not provide them. They are $5 and worth every penny!Amazon carries them.
3. Bring water and a towel to class. Depending on the style of yoga, you may need these. If you are trying a heated class then you will want a larger towel so that your mat is not wet and slippery.
4. Speak to the instructor before and let he or she know you are new. Do not be embarassed. It helps the instructor to pay more attention to you and to give you some options.
5. Do not eat right before class. Give yourself atleast an hour or more after eating before trying a yoga class.
6. Pain is never the goal. Intensity and pain can often be mistaken. If any posture is painful then come out. Pain is never the goal and it not necessary. We are all shaped differently and not all poses are for all bodies.
7. Know the type and level of the class you are attending. Sometimes people who are "fit" feel they can step right into an intermediate class. While some can, intermediate classes often assume that the student has a base knowledge of yoga and some cues or alignment descriptions may be omitted. It is also good to understand what type of class you are attending...yin, hatha, vinyasa. Don't let the names scare you. Most classes have descriptions that will give you a good idea. You can always call ahead and ask more specific questions like..Is this a good class for a beginner? I am just wanting a slow paced class to stretch is this the one for me? I am looking for a good sweat and a good workout..is this class for me?
8. Don't feel pressured to try anything and don't be afraid to abort mission and take a child's pose rest if you need it. Yoga is about the journey within and the quest to listen to what our body tells us. It is not about keeping up with super yogi in the front row or proving that you can do a pose at the cost of injury or fatigue.
9. If you do nothing else. Breathe. Link breath to the practice and you have done yoga. It is really that simple. Everything else is just extra credit. :)
10. If at first you don't enjoy...try, try another class, style, instructor and another day. We meet a new self on the mat each day and that self is sometimes more energetic than others and sometimes not as bendy. I find some people love one instructor while some prefer others. Each instructor is unique and they add their own signature to their class. If you do not connect then try another class. The cool thing about yoga is that there are numerous styles so one will resonate with you most likely. As with anything new we start, it takes time and dedication. Yoga is no different. Come with an open mind and the willingness to explore what you find on your mat and be surprised that what you find may be completely different yet just as fulfilling as the someone else.
Friday, March 2, 2012
3 Surprising Habits That Flatten Your Tummy
By Samantha Honey-Pollock
My husband isn't the gushy type, and I often have to remind him to give me a compliment when I've dressed up for an occasion or have returned from the hair salon with a gorgeous shiny ‘do. So you can imagine my surprise when, as I pulled myself out of the swimming pool yesterday, he commented appreciatively, “Look at your perfect abs!”
Anyone would love a compliment like this, and for me it’s especially meaningful. Around the holiday season I felt my jeans getting tighter and dreaded the appearance of a muffin-top. So I took the best of the tips and techniques I’ve learned as a personal trainer and holistic health coach, and put them to work… on myself. Here are the three habits I’ve created since the new year that are responsible for my well-defined tummy. If you begin today, you’ll have a flatter tummy by swimsuit season, too!
1. Peaceful eating.
When I discovered that two powerful hormones; cortisol and insulin, work together to put on weight around the middle when we eat in a state of anxiety, I made it a habit to sit down to eat in a calm and relaxed environment. According to Dr Claire Wheeler, cortisol (a hormone released when we are feeling stressed or under pressure) encourages weight gain around the middle because fat on the tummy is more quickly metabolised for energy after a fight-or-flight response than, say, fat on the hips or thighs, which our body lays down as longer-term fat storage to keep us alive during times of prolonged famine. If you lead a high-stressed lifestyle, your cortisol levels will be generally elevated, meaning it’s harder to keep a slim middle, and being stressed at the same time as eating is especially recognised as a pre-cursor to belly fat, as insulin released when eating joins that cortisol. While we can’t put an end to all stress, we can make it a habit to take a few deep breaths before eating, and make sure our immediate environment offers no unwanted distractions. For instance, I changed from eating lunch at my desk to on the balcony outside, and eating dinner with just conversation for noise. These two changes helped me feel a lot more relaxed. How could you make your eating times more peaceful?
2. Push-ups.
Whether it’s the increase in metabolism from this regular weight-bearing exercise or the fact that this simple movement activates our core and gets all our abdominal muscles working, this one exercise is a habit I’ve cultivated that’s helped reveal my “perfect” abs. You can start “easy”, as many of my clients like to, which helps to strengthen wrists and tone upper arms, before you master the classic push-up. To start easy, get into push-up position but leave your knees on the floor. After a week of doing two sets of 15 push-ups (try 15 at night and 15 in the morning), you’ll have the strength to push up from your toes, with knees off the floor- a classic push-up. To make sure you’re getting the abs benefit, suck your tummy in throughout the exercise, and remember to exhale when you push up. As well as revealing a flatter tummy and more defined waist, this simple do-anywhere move also develops toned arms you’ll be proud to reveal in short-sleeved summery clothes!
3. Eating smarter, not less.
I’m a food lover, and I don’t like small portions. Few things are more satisfying to me, than a large serving of delicious food, and knowing I can eat it all! A habit which lets me indulge and still has supported me in enjoying better defined tummy muscles is what I first thought to be a cute trick from celebrity chef Jamie Oliver. It’s adding a little acidity to a starchy meal -- like Jamie’s balsamic vinegar on pasta, or lemon juice on pancakes, for instance. The acidity lowers the overall speed at which carbohydrates are absorbed into the bloodstream, which helps eaters feel fuller, faster and results in eating less overall, according to studies published by the American Dietetic Association. It works for me, and I hope it works to get you compliments such as, “Look at your perfect abs!” in the not-too-distant future, too!
Published March 1, 2012 at 12:00 AM
About Samantha Honey-Pollock
Australian-born Samantha Honey-Pollock is a personal trainer and board-certified holistic health coach via the Institute for Integrative Nutrition. She is also a feng shui expert and angel intuitive. Author of the forthcoming book, “Gentle Peace- Extraordinary Wellness”, Samantha consults to individuals and businesses in the UK and across the globe, specializing in the art and science of personal fulfillment.
Website: eatingwithangels.com
My husband isn't the gushy type, and I often have to remind him to give me a compliment when I've dressed up for an occasion or have returned from the hair salon with a gorgeous shiny ‘do. So you can imagine my surprise when, as I pulled myself out of the swimming pool yesterday, he commented appreciatively, “Look at your perfect abs!”
Anyone would love a compliment like this, and for me it’s especially meaningful. Around the holiday season I felt my jeans getting tighter and dreaded the appearance of a muffin-top. So I took the best of the tips and techniques I’ve learned as a personal trainer and holistic health coach, and put them to work… on myself. Here are the three habits I’ve created since the new year that are responsible for my well-defined tummy. If you begin today, you’ll have a flatter tummy by swimsuit season, too!
1. Peaceful eating.
When I discovered that two powerful hormones; cortisol and insulin, work together to put on weight around the middle when we eat in a state of anxiety, I made it a habit to sit down to eat in a calm and relaxed environment. According to Dr Claire Wheeler, cortisol (a hormone released when we are feeling stressed or under pressure) encourages weight gain around the middle because fat on the tummy is more quickly metabolised for energy after a fight-or-flight response than, say, fat on the hips or thighs, which our body lays down as longer-term fat storage to keep us alive during times of prolonged famine. If you lead a high-stressed lifestyle, your cortisol levels will be generally elevated, meaning it’s harder to keep a slim middle, and being stressed at the same time as eating is especially recognised as a pre-cursor to belly fat, as insulin released when eating joins that cortisol. While we can’t put an end to all stress, we can make it a habit to take a few deep breaths before eating, and make sure our immediate environment offers no unwanted distractions. For instance, I changed from eating lunch at my desk to on the balcony outside, and eating dinner with just conversation for noise. These two changes helped me feel a lot more relaxed. How could you make your eating times more peaceful?
2. Push-ups.
Whether it’s the increase in metabolism from this regular weight-bearing exercise or the fact that this simple movement activates our core and gets all our abdominal muscles working, this one exercise is a habit I’ve cultivated that’s helped reveal my “perfect” abs. You can start “easy”, as many of my clients like to, which helps to strengthen wrists and tone upper arms, before you master the classic push-up. To start easy, get into push-up position but leave your knees on the floor. After a week of doing two sets of 15 push-ups (try 15 at night and 15 in the morning), you’ll have the strength to push up from your toes, with knees off the floor- a classic push-up. To make sure you’re getting the abs benefit, suck your tummy in throughout the exercise, and remember to exhale when you push up. As well as revealing a flatter tummy and more defined waist, this simple do-anywhere move also develops toned arms you’ll be proud to reveal in short-sleeved summery clothes!
3. Eating smarter, not less.
I’m a food lover, and I don’t like small portions. Few things are more satisfying to me, than a large serving of delicious food, and knowing I can eat it all! A habit which lets me indulge and still has supported me in enjoying better defined tummy muscles is what I first thought to be a cute trick from celebrity chef Jamie Oliver. It’s adding a little acidity to a starchy meal -- like Jamie’s balsamic vinegar on pasta, or lemon juice on pancakes, for instance. The acidity lowers the overall speed at which carbohydrates are absorbed into the bloodstream, which helps eaters feel fuller, faster and results in eating less overall, according to studies published by the American Dietetic Association. It works for me, and I hope it works to get you compliments such as, “Look at your perfect abs!” in the not-too-distant future, too!
Published March 1, 2012 at 12:00 AM
About Samantha Honey-Pollock
Australian-born Samantha Honey-Pollock is a personal trainer and board-certified holistic health coach via the Institute for Integrative Nutrition. She is also a feng shui expert and angel intuitive. Author of the forthcoming book, “Gentle Peace- Extraordinary Wellness”, Samantha consults to individuals and businesses in the UK and across the globe, specializing in the art and science of personal fulfillment.
Website: eatingwithangels.com
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