Wellness | Yoga Flavored Life

Enhancing Flexibility Through Nutrition

Dec28

Happy New Year!

I hope that your Christmas Day was exactly as you had hoped for, as was mine. Now is the time for inner reflection and examination. Winter is the season where all of nature goes inward, preparing for the coming of spring. We look to the coming of the New Year as an opportunity for rebirth and growth. Our failings and lessons of the last year are long dead and must be released to make room for the new.

One of my most important resolutions that I have thought of and meditated on to date is the resolution to become more flexible in the approaching New Year. More flexible in thought, more flexible in my own beliefs, and more flexible in body. As far as the body is concerned, there are a number of supplements which can help with the tendons and joints and are relatively inexpensive and time tested:

Glucosamine

Glucosamine is naturally present in the shells of shellfish, animal bones and bone marrow. It is also present in some fungi, such as Aspergillus Niger. Glucosamine has been shown in clinical trials and studies to be effective at easing discomfort in those suffering from joint pain and promoting healthy cartilage. In ongoing trials, Glucosamine is showing great promise for its ability to promote joint health while remaining a safe and effective natural supplement that is better for the body than NSAIDS such as ibuprofen and aspirin.

Note: If you are allergic to shellfish, consult a doctor first regarding use of Glucosamine.

Chondroitin

Chondroitin is a molecule chain that occurs naturally in the body. It is a major component of cartilage – the tough, connective tissue that cushions the joints. Chondroitin helps to keep cartilage healthy by absorbing fluid (particularly water) into the connective tissue. It may also block enzymes that break down cartilage, and it provides the building blocks for the body to produce new cartilage. A number of scientific studies suggest that Chondroitin may be an effective treatment for Osteoarthritis.

MSM or Methylsulfonylmethane

Methylsulfonylmethane is a relatively new dietary supplement form of sulphur that is found in our living tissues. MSM supports healthy connective tissues like tendons, ligaments, and muscle. MSM is a naturally-occurring nutrient found in our diet through the sulphur cycle. Ocean plankton release sulphur compounds which rise into the ozone where ultra-violet light breaks it down into MSM and DMSO. DMSO, dimethyl sulphoxide, is a precursor to MSM. MSM and DMSO return to the surface of the earth in rain. Plants concentrate MSM and return it to the earth and the sea. Evaporation into the air results in their return to the earth.

MSM has a unique action on body tissues by decreasing the pressure inside the cellular wall. In removing fluids and toxins, sulphur positively affects the cell membrane. Sulphur is in the hair, skin, and nails as many amino acids – the building blocks of protein – have sulphur as a component. MSM is currently used for joint problems, as it supports healthy muscles, tendons, and ligaments.

Jin Gu Jia Wan (Chinese herbal formula)

Throughout the ages Tai Chi practitioners have used Jin Gu Jia Wan to improve flexibility, and minimize injuries. Jin Gu Jia Wan replenishes the synovial fluids that lubricate the joints, nourish the ligaments and tendons, and facilitate the smooth flow of vital energy (Chi) to the lower extremities.

Guggul

Guggul, also known as Commiphora mukul and Indian Bedellium, is a very effective herbal medicine that not only promotes a healthier muscle-skeletal system but also helps balance cholesterol.

Shallaki

Shallaki is used in arthritic problems like rheumatoid arthritis, osteoarthritis, gout, joint pains, and skeletal muscle pain. Shallaki is also known to have anti-cancer properties as well.

Turmeric

One of my favourites, Turmeric has been effectively used for well over 2500 years to help heal and relieve many conditions. A ‘super spice,’ turmeric is long known for its anti-inflammatory properties and proving beneficial in the treatment of many different health conditions from cancer to Alzheimer’s disease.

It is a natural antiseptic and antibacterial agent, useful in disinfecting cuts and burns.
When combined with cauliflower, it has shown to prevent prostate cancer and stop the growth of existing prostate cancer.
Prevented breast cancer from spreading to the lungs in mice.
May prevent melanoma and cause existing melanoma cells to commit suicide.
Reduces the risk of childhood leukemia.
Is a natural liver detoxifier.
May prevent and slow the progression of Alzheimer’s disease by removing amyloidal plaque build-up in the brain.
May prevent metastases from occurring in many different forms of cancer.
It is a potent natural anti-inflammatory that works as well as many anti-inflammatory drugs but without the side effects.
Has shown promise in slowing the progression of multiple sclerosis in mice.
Is a natural painkiller and cox-2 inhibitor.
May aid in fat metabolism and help in weight management.
Has long been used in Chinese medicine as a treatment for depression.
Because of its anti-inflammatory properties, it is a natural treatment for arthritis and rheumatoid arthritis.
Boosts the effects of chemo-therapy drug Paclitaxel and reduces its side effects.
Promising studies are underway on the effects of turmeric on pancreatic cancer.
Studies are ongoing in the positive effects of turmeric on multiple myeloma.
Has been shown to stop the growth of new blood vessels in tumours.
Speeds up wound healing and assist in remodelling of damaged skin.
May help in the treatment of psoriasis and other inflammatory skin conditions.

A favourite ‘almost vegetarian’ recipe of mine with Turmeric

Start off the New Year right with this tasty snack you can serve to your friends and family while giving them the gift of Turmeric and all its qualities!

Ingredients

6 cups oyster crackers
1/4 cup water
1/4 cup olive oil
1 teaspoon chicken bouillon powder
1 teaspoon garlic powder
1 teaspoon dill
3/4 teaspoon turmeric

Directions

Place crackers in a large mixing bowl.
In a small sauce pan boil chicken bouillon in water.
Add other ingredients to pan and simmer for 5 minutes.
Pour about 1/4 of the liquid over the crackers.
Mix.
Repeat steps 4 and 5 until crackers are evenly coated.
Place oyster crackers in a microwave safe bowl.
Cook in microwave on high for 3 minutes.
Remove and stir.
Cook in microwave for another 3 minutes.
Allow to sit and cool for 5 minutes before serving and enjoy!

Happy New Year to all of our readers, and all of our new readers to come! May this New Year bring you peace and fulfillment which you may then spread to the world.

Namaste.

Filed Under: Lifestyle, Wellness

The Joy of Fasting

Oct20

Far back into our recorded history, fasting has been seen as a method to rejuvenate the body, cleanse the mind, and allow Spirit to shine through. Christ fasted for forty days in the desert; Buddha fasted for forty-nine days under a tree at a river’s edge; even animals in nature instinctually use fasting as a method to rid the body of disease, pain, and ill-health. What does it mean to fast? The typical definition is total abstinence from food, but there are many types of fasts you may participate in depending on your current state of health, activity levels, and goals. The various types of fasting include:

Strict fast – In its strictest sense, fasting using this method means the abstention from taking anything into the body outside of pure water, which is sipped in small quantities throughout the day. Fasts of this type rarely exceed seven days unless under direct supervision by a medical practitioner or holistic healer with direct experience in the field.

Dry fast – This is the most intense of fasts, and should only be undertaken after making your intentions clear to your family physician and obtaining his or her approval. Dry fasting does not typically exceed three days duration, but longer periods are not unheard of.

Food specific fast – During a food specific fast, certain types of foods are avoided. Most common are abstention from meat and dairy products, or eating only fruit and vegetables in their raw state. Fasts of this nature are usually maintained for prolonged periods exceeding two weeks and as long as six weeks.

Common fast – The most popular of fasts in Western culture, the common fast usually involves consuming only water, diluted fruit juices, herbal teas, and/or other liquid detoxifiers. As is the case with the majority of fasts, milk products are avoided while fasting using this method. The typical duration for a common fast is anywhere from one day to two weeks.

One of the advantages of this method of fasting lays in the detoxifying and cleaning affects of both the herbal teas and the diluted juices, which remove waste products and harmful toxins from the body. Fruit juice must be consumed sparingly and never at full strength, as this will only excite the digestive system and cause stomach burn. Diluting juice at a ratio of two parts water to one part juice (i.e. 2/3 cup water, 1/3 cup of juice) is a good place to start. If you are experiencing stomach burn or pain/cramps, increase the ratio to four or even five parts water to one part juice.

Physical Benefits

The physical rewards of fasting include both subtle and overt benefits. On a grosser level, weight reduction, restored skin elasticity, increased energy and vitality, a deeper and more rejuvenating sleep cycle, and a reduction or total cessation of disease symptoms or sickness. At a more minute level, millions upon millions of cells are revived and rejuvenated, the organs are given the opportunity to expel accumulated waste, the blood is cleaned and better oxygenated, and the joints and tendons of the body relax and become more flexible.

Mental Benefits

Fasting encourages us to reclaim our personal power and reassert control over our own minds. As creatures of habit, the ‘habitual momentum’ of self destructive behaviours can be difficult in itself to defeat. Fasting brings our present lifestyle and modes of behaviour to an abrupt halt, allowing space in which we have the opportunity to assess ourselves and reflect on how we are going to live our lives from here forward. Through fasting, we can literally step outside the box of our physical and mental existence and view things from a point of non-doing and stillness.

Spiritual Benefits

No matter what the driving force behind your reasons to fast, the deepest and most profound effects of fasting are not immediately visible to the outside world. Through physical and mental restraint, we harness the mind and body and rein them both to a stop. I liken the state of the Ego Mind in the early few days of fasting to a child who feels punished and refuses to communicate. There is enough of a shock at the denial of food that the Ego becomes quiet, as if realizing for the first time that the Silent Observer or True Self is the one in charge.

In this silence that fasting creates naturally and effortlessly, our true selves begins to speak. At first it is only a whisper, and you may not even be aware of it. Over time; especially during a fast of three days or more in length, this voice becomes clearer and more easily heard. Old emotional scars and negative experiences often surface in a new light of understanding and are resolved and expelled from the mind and body. I would argue that the natural emotional cleansing that accompanies a fast is just as powerful if not more so in its ability to heal our physical state as the physical benefits alone. Disease (dis-ease) originates in our mental and emotional body, and is then manifested outwardly in our physical form. In cleansing ourselves of this dis-ease, the physical body is free to heal the damage it may have caused.

Usual Suspects

There are a number of physical side effects during the initial stages of fasting that some may find confusing, difficult, and even a little fearful in their manifestations. The majority of these effects are totally natural and are not directly related to fasting itself, but rather to the amount of accumulated toxins within our bodies. As previously mentioned fasting is best done after consulting a physician or experienced holistic healer. If any side effect from your fasting worries you, please contact your doctor or another professional. Common physical side effects include:

Nausea or vomiting – If you are a heavy smoker or a heavy drinker, you are going to experience nausea and perhaps even vomiting during the first few days of your fast. This is a perfectly normal reaction and will often be accompanied with headaches and nervousness. Do not break the fast during this period, as it is transitory and you will soon feel much better. If vomiting continues repeatedly throughout the first two days, please check with your doctor.

Shakes, cold sweats – As your body goes through the initial stages of dispelling accumulated waste and toxins from the body, it is not uncommon to experience shakes or cold sweats; even both. Again, this is a natural part of the process and can be alleviated by consuming hot tea, or sipping on diluted fruit juice and very warm water.

Bad breath, heavy tongue – You may experience bad breath, ‘cottonmouth tongue,’ or gummy teeth as well. These are transitory effects as well and are again a product of toxins being released from the body. These are especially common side effects in those suffering from chronic conditions.

The Good News

The good news is that fasting provides an experience that simple words do not convey. The whole body, mind, and spirit feel lighter, more focused, and more aware. Energy levels which may drop significantly during the first few days quickly rebound to new heights. As stress and tension drains from your body, your Yoga is instantly improved by allowing you to move more freely without obstruction.

I would offer these final words of advice to you our valued readers; Make fasting a very personal, very important part of your life. Over time, you will naturally build up to fasting for durations exceeding three days – this is when the true magic begins to happen…

Namaste.

Filed Under: Everyday Spirit, Wellness

How Yoga Can Benefit Cyclists

Sep25

Yoga is a great practice for cyclists who want to stretch their muscles and balance the tightness that can occur from using certain muscles intensely and repetitively.

Why add yoga to your training regimen?

When the body moves through the same plane on a regular basis it can become unbalanced. Some muscles are overworked while others are underused. Yoga can help to strengthen and elongate muscles that are overworked and chronically tight from repetitive use. It is also a great form of cross training.

My sister Julia, is a track cyclist (that’s her in the photo above!) and she trains intensely. We often end up chatting about yoga and trying to find poses that might help her ease some of the muscular tension that inevitably builds from such intense training. Her most common complaints are tightness in the back and shoulder region as well as the hips.

Hip Flexors

The iliotibial (IT) band is a group of muscle fibers that runs along the outside of the thigh starting from the pelvis, going over the hip and to the knee. In cycling, the hip flexors work very hard and this overuse can cause micro traumas, tiny tears in the fibers that results in strain. IT band issues and injuries are very common with cyclists. In order to prevent injury it is important to stretch these muscles.

For the hips, Thread the Needle is great and is also a good pose to use in preparation for the more intense, hip-opening Pigeon Pose.

Upper Back and Shoulders

Cyclists are hunched over the handlebars of their bikes for long periods of time. This posture can contribute to tension. Yoga poses that focus on stretching the shoulders and opening the back (any backbending pose) may be quite beneficial.

Cat-Cow flow will really help to open up and stretch the chest muscles. Another recommendation — try a gentle supported backbend reclining over a bolster or folded blanket. This allows you to stay in the posture for a longer period of time (you are fully supported) and feels amazing in the shoulders and back.

In the following video, Sadie Nardini teaches a short yoga flow designed specifically for cyclists. It starts out with a seated Cat-Cow flow, followed by Upward Facing Table, then Pigeon Pose and ending with One-Legged Forward Bend for the hamstings.

[youtube]http://www.youtube.com/watch?v=YC4JzHJr_6Y[/youtube]

Filed Under: Lifestyle, Wellness

10 Reasons Why Everyone Should Practice Yoga!

Aug21

photo credit: -mrsraggle-

Thanks to Mary Ward for sharing this post and some great reasons for practicing yoga.

Yoga has gained much popularity recently and it’s no wonder why! Yoga can improve not only your physical shape, but also your mental and emotional wellbeing. People are turning to this exercise at all stages of their lives so let’s find out just why that is.

Better Health: Yoga helps with both your physical fitness and your mental wellness – it contributes to your overall health. Practicing yoga on a regular basis will help you to look better and feel better!
Feeling of Contentment: As yoga helps you to become more centered and confident in your own body, you may find that you feel happier.
Perspective: Yoga classes often include some meditation which can help bring perspective to your problems and help you to deal with them in a healthy way.
Stress Management: As you meditate and focus on breathing, your stress levels decline. Life seems more manageable and as you move through the practice you will notice your body releasing tension and becoming more relaxed.
Better Shape: Yoga increases your flexibility, your muscles will grow stronger and it will improve your posture. Yoga helps your body to function as it should and promotes physical fitness.
Improved Mood: Yoga promotes an attitude of acceptance and introspection helping you to view ideas from new and perhaps more positive angles. Yoga has been shown to alleviate depression.
Gratitude: Yoga and meditation help you to focus on what it is that you are grateful for.
Disease Prevention: Yoga is believed to help lower cholesterol levels, lower blood pressure and help to prevent the onset of diabetes and heart disease.
Positive Outlook: The endorphins that are released after a yoga workout along with the breathing, mental focus and meditation, all contribute to a feeling of wellbeing.
Variety: Many people turn to yoga as a new form of exercise – something different to try. Perhaps you are physically fit but are looking for something else that yoga has to offer, such as stress relief, mental flexibility, relaxation or maybe you have an interest in the spiritual aspects.

If you already take part in yoga, you no doubt can add to this list. If you haven’t yet, there’s no reason to wait and 10 reasons to try!

About Mary

Mary Ward blogs about various health care job issues, including how to study to obtain an online MHA.

Filed Under: Getting Started, Wellness

Ashtanga Yoga Improves Kids’ Physical and Mental Health

Aug3

photo credit: creativedc

Thanks to Matthew Papaconstantinou from Weight Loss Triumph for his guest post on the physical and mental benefits of Ashtanga yoga for children.

Obese children face a well known list of physical risks. Diabetes, high blood pressure and heart disease are just a few ailments that can strike far too soon. Their bodies aren’t all that is affected. In addition to being at risk for lifelong physical ailments, overweight children may also experience psychological distress. The emotional effects can be even worse for girls who are frequently exposed to unrealistic beauty ideals.

A vigorous type of yoga, such as Ashtanga or power, can help overweight kids improve their physical and mental health. Ashtanga sessions focus on challenging practitioners’ strength and flexibility while moving at a lightly aerobic pace. A recent study published in Complementary Therapies in Clinical Practice, suggests that Ashtanga yoga could help overweight children lose weight while reducing depression and improving self-image.

Ashtanga Classes for Kids at Risk for Type 2 Diabetes

In this study, two University of Texas researchers, Benavides and Caballero, investigated how yoga affected children’s weight loss. Through community outreach, the researchers invited overweight children to participate in free Ashtanga classes as part of the study. The kids were asked to go to three one-hour-and-fifteen-minute yoga sessions each week for three months. They weren’t told to change their diets or their activity levels.

Study Overview

Kids who were overweight, had an immediate family member with type 2 diabetes or were of Hispanic or African American descent were invited to take part in a 12-week Ashtanga yoga program.
The 14 participants, most of whom were Hispanic, ranged in age from 8-15.
After enrolling in the program, the kids had their weight, height and body mass index (BMI) recorded.
They also underwent lab tests to check their levels of glucose, HDL (good) cholesterol and triglycerides.
Everyone completed a survey to measure anxiety, depression and self-concept at the beginning of the program.
After finishing the program, the participants weighed in and took psychological surveys again. Those with unusual lab results had their tests repeated.

Weight Loss and Psychological Improvements

By the end of the program, the kids had lost weight—an average of 2 kilograms, or 4.4 pounds, each. One 13-year-old girl lost 5.9 kilograms (13 pounds) the largest decrease of all the participants. Of the two kids who had abnormal lab test results, their retests at the end of the program showed an improvement.

Most of the kids who indicated emotional distress in their initial surveys also showed improvement.

Five of the kids had low or very low self-esteem scores; four of them showed improvement in their self-esteem by the end of the program.
Three kids initially showed signs of depression that, by the end of the study, had improved.
Two kids who had a high level of anxiety were less anxious by the end of the study.
One parent commented on the increased confidence that her daughter showed after the Ashtanga program.

What Does This Mean for Kids?

Adults who do yoga frequently already know that regular practice has a soothing effect on the mind. Grown-ups are not alone in the ability to feel calmed by performing the asanas. Yoga has been associated with lowered anxiety and increased feelings of relaxation in a study of kids with ADHD. The children )mostly boys) practiced Hatha yoga, a slower and more relaxed style than Ashtanga.

Overweight kids, who are likely to be self-conscious and stressed out about their bodies could benefit even more from the more vigorous Ashtanga style of yoga. Children who develop a regular Ashtanga practice will strengthen their bodies and, quite possibly, begin to feel better about themselves. They could get a boost in self-esteem boost from taking action to get into better shape and as they begin to feel and see the difference in their bodies, develop healthier self-images.

Author’s Bio:

Dr Matthew Papaconstantinou is a research fellow at Washington University School of Medicine in St. Louis, Missouri. Funding from the American Heart Association allows him to research cardiovascular disease and obesity, his longtime passion. In his spare time, Matthew is developing his website that offers a coupon code for Nutrisystem diet program. In addition to publishing the latest weight-loss news from the scientific community and credible weight-loss articles, he posts Medifast coupon code discounts and reviews of diet plans for weight loss.

Filed Under: Kids, Wellness