Over Eating

HAPPY THANKSGIVING!
I hope you all are having a great thanksgiving! I am sure by now that you are stuffed with Turkey, or if you are a vegetarian like myself, or other meatless options.

I wanted to do a blog on different foods that will keep you full for a longer period of time that prevents from over eating. I thought thanksgiving would be a day that would be great to post this since we are all sitting with fully tummy's and are not thinking of taking another bite. Here are a few foods and yoga poses that can take your mind, and your stomach sounds, from thinking of eating.

RAW

Avocados-This food just came up on my last weeks post, but it is one that is also known as a super food! Since this food is rich in fat and high in fiber, it takes longer for your stomach to fully digest. This means that it can keep your stomach more full for a longer period of time.

Eggs-"“Eggs are a perfect combination of protein and fat, so they’re more satisfying than other breakfast foods,” says Julie Kaye, MPH, RD, CDN, a registered dietitian in New York City." (www.womensday.com)
Many people have mixed feels about eggs because of the cholesterol content. There are many different reasons why there is a rise in blood cholesterol. Eating eggs in moderation are a great way to keep your stomach happy and full.

www.taringa.net


Legumes-These are packed with fiber and also protein. This food is another one that takes your stomach longer to digest that leads to a more full feeling for a longer period of time. 

www.aicr.org

Apples- This is yet another food that is high in fiber and is great for you in more ways than one. "The bulky fiber content turns off your body's appetite control hormones before you have a chance to give into any other snacks." (www.xfinity.com)

Balance

Bow Pose-This is a pose that is a back bend and great for massaging your intestines and stomach. This is a pose that you should be completed towards the end of your yoga session. To get into this pose, lay on your stomach, slowly begin to bend your knees. Then you will want to reach back and grab the outsides of your feet. If you are not extremely bendy in the spine, that is perfectly fine! Feel free to start off by grabbing the left foot with the left hand, you will still get a great stretch in your back and your core muscles. Take a few breaths on the left side and release. Take one or two deep breaths in a resting pose, and then grab the right side. If you are able to grab both sides, feel free to do this pose twice as well.
Something that I enjoy doing in this pose is rocking back and forth slightly. This does feel great on the stomach muscles, and takes your brain off the stretch if it is somewhat intense.

www.artofliving.org

Wheel Pose-This is a pose that is also one that should be completed at the end of your yoga season. This is one that is great for your back. To get into this pose place both hands palms down on each side of your head. Slowly begin to raise your hips off the ground and use your leg strength to straighten your legs. If this pose is one that you are working towards, feel free to have an assist. Have someone stand at by your head and place both of your hands at their ankles. The person standing can help you bend your spine upward. The trick to this pose is getting around your shoulders. Once you are able to do that, you will be popping up into wheel every time.
When you are ready to come down, bring your chin to your chest and slowly lower down. To relax your lower back, bring the soles of your feet together and remain laying down. Many people want to bring their knees to their chest, but that is NOT good for your back. It is the equivalent to bending a rubber band back and forth, and it begins to weaken.

www.fitsugar.com

 

Deep belly/lower back breathing-This is not an official pose in yoga, but it is a great exercise to incorporate in your own yoga practice. To do this, lay flat on your back with both of your hands on your stomach. Begin to breath in and out of your nose very deeply. Feel the rise and fall of your stomach and accept thoughts that come into your brain. If you find that it is hard to silence your brain, this is a GREAT practice for you. Being able to breathe deeply is great for quieting the mind. Don't tell yourself to not to think, if you find yourself thinking a lot, accept your thoughts and let them move on. Really focus on the rise and fall of your stomach.

For the lower back breathing, try and breathe in your back. This sounds like a silly exercise, but it really expands the lungs and allows for a deeper breath and more relaxation of the mind. Regular breathing only uses 15-25% of the lung capacity. It might feel different to take deep breaths, but it gets easier and you are able to take fuller, deeper breaths.

An exercise that our yoga teacher has us practice deep breathings for three minutes. We lay on our backs with our hands on our stomachs. Our teacher then tells us to take the fullest, deepest breaths we can and count. We do this exercise two rounds for three minutes each round. Experienced yogi's can take 15 second inhales with 15 second exhales. Feel free to count each breath you take with a three minutes timer. For the next round, try and take less breaths than the first.

discover.rodales.com

 

Thank you so much for reading. I hope you all had a great Thanksgiving and gave many thanks for everything that you have in your lives.

Namaste

Brain Activity

RAW

Avocados-This is another food that is packed with Vitamin E. "They are rich in a fatty acid called oleic acid, which helps to build the coating of insulation, known as myelin (found in white matter of the brain.) Neurons without myelin (gray matter) process information at slower speeds." (www.healthybrainforlife.com) In my own words, Avocados can help speed up messages to the brain because of it's high fatty acid content.

consciouslifenews.com

Nuts and Seeds- Both of these foods are a great source of Vitamin E. High levels of Vitamin E have been able to help with the brain's activity levels as one grows older.

yogizendude.com

Blueberries- This super food has come up on my blog before, but it is one great food that helps many different aspects of the body. There has been some studies that show the blueberries can help with the brains learning capacity. "Memorial Hospital in La Jolla, Calif., says that in animal studies researchers have found that blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer's diseaseor dementia" (webMD.com)

Spinach- This foliage is GREAT for your brain. "Spinach is a great source of folate, a B-vitamin that helps the brain in many ways. Folate helps maintain healthy brain circulation by preventing the buildup of plaque." (www.healthybrainforlife)

diet-sage.com

Balance

Shoulder Stand- This is a pose that has come up on my blog before. To get into this pose you start on your back. Then you will want to bring your knees to your chest and begin to to push your legs into the air. Feel free to place your hands under your lower back to support.
This pose is great for the brain because it causes your blood to flow differently. Take a few deep breaths in this pose.

Plow pose-This is a great pose to get into hen you start off in shoulder stand. Plow pose has also come up on my blog. You get into plow pose by doing the same thing as shoulder stand. Once your feet are above your head, start to slowly bring down your legs towards your head. It it perfectly fine if you bend at the knees. This pose is also great for the brain because it forces the blood to circulate in a different way.

Head Stand-This is a pose that I have become absolutely in love with! To get into this pose, as a beginner, you will want to place your interlaced hands behind your head/neck. Make sure you are practicing on a wall so that it can catch you if you kick too hard up into the pose. Once you are in this pose, take a few deep breaths. When you are ready to come down, come down slowly. It will take some time to practice dismounting slowly.
Tip: Make sure your core muscles are engaged when you are dismounting to keep your feet from smacking into the ground.

Fish Pose-This is a pose that feels somewhat different when you get into it the first time, but after you have practied it for sometime, it will feel more normal. To get into this pose, lay flat on your back on your mat. Place both of your hands underneigth your buttocks with your palms face down. Begin to bend your elbows, your chest will rise up, and that is completely normal. You will want to feel as though there is a string pulling up your heart to the ceiling. You will want to bend your elbows a lot to get your chest high up. Then you will want to relax your neck and lay your head back. This will be a great strech for your neck and it is great for the activity in your brain.

breakingmuscle.com

Thank you for reading!

Namaste

Blood Circulation

RAW:

Oranges: Since this fruit is packed with Vitamin C is helps with actually thinning your blood and is said to decrease plaque build up and strengthen capillary walls.
(www.buzzle.com)

commons.wikimedia.org

Pumpkin and Sunflower Seeds: These seeds and a great source of Vitamin E which can actually reduce the stickiness of the blood helping reduce blood clots.
(http://www.burtchiropractic.com/2010/12/10/foods-that-will-enhance-your-blood-circulation/)

www.crossfitpacificcoast.com

Cayenne pepper: "Cayenne is available as a fresh pepper or dried spice and has been associated with increasing metabolic rate and strengthening arteries and blood vessels." Cayenne pepper can be eaten raw in salads or juiced. This is a great additive to many different recipes.
(http://www.revitive.com/health-information/foods-to-improve-circulation/)

www.cayennepepper.info

Garlic: This food has been used to actually cleanse the blood and help reduce plaque build up. You are welcome to add this to many different recipes.

tasty-dishes.com

Ginger Root: This root has been known to help with digestion and also nausea, but it has also been linked in helping with circulation. This food can be eating within other recipes or just eaten raw.

Dark Chocolate: "Cocoa contains flavonoids which is naturally found in plants and fruits and has been well linked to improving blood circulation." There was a study published in Circulation journal that showed the effects of Dark Chocolate compared to White Chocolate and found that Dark Chocolate has more flavonoids and it improved circulation.
(http://www.revitive.com/health-information/foods-to-improve-circulation/)

www.marksdailyapple.com

Balance:

Shoulder Stand: This pose has been discussed before on my blog and is great for circulation. Since your feet are above your head, it actually tries to pull the blood downward away from your heart. This may sound strange because blood is supposed to flow one way, but actually switching the blood current can be great for your body.

Headstand and Handstand: This is more of an advanced pose, so please feel free to use the wall. You may kick up to this pose on your head/hands, but it has the same great effects that shoulder stand has.
Headstand:

www.fitsugar.com

Handstand:

yoganonymous.com

Tree Pose: This pose has many variations that are all great. To get into tree pose all you need to do it stand on your mat, feet shoulder width a part and lift your right leg and connect it to your left thigh. Feel free to place your hands at the center of your chest or in the air. This pose is great because " increase the elasticity of the blood vessels which further improves the circulation."(www.yogapoint.com)

Shavasana (Corpse Pose): This pose is one that many people love and look forward to after their practice. There are a few people who do not laying still and not doing anything, so this pose is difficult for them, and that is perfectly fine. All you need to do is lay flat on your back and take up some space. In this pose you are actually relaxing your muscles and your capillary muscles are relaxed as well. This pose is great for rest and getting the blood flowing more naturally.

matteenie.com

Thanks for reading!

Namaste

Cravings

After Halloween and eating our fair share of Chocolate and sugars, I wanted to post about different things you can do to combat craving them in the near future.

RAW:

Celery and Natural Peanut Butter: This is a great treat for you to eat when you are craving sugars because there is natural sugars in peanut butter, and you do not have to feel guilty after eating it. Also, celery is known as a negative calorie food, meaning that you actually burn more calories eating and digesting the food.

Dark Chocolate Almonds: I know this might seem like a weird thing to place in the section since we are trying to get away from sugars, but moderation is key. You may buy dark chocolate covered almonds, or you may event make them yourself. I recommend making them, since you are in more control of how you make them and they cost less! By eating these, you are getting the sugar fix, but in a healthy way. You are also getting protein from the Almonds.

www.dark-chocolate-life.com

Eat foods with natural sugars: There are many foods that contain natural sugar, but a lot of them are in fruits. Since your body is craving unnatural sugars, you can still get natural sugar to please that sweet tooth that is calling your name. If I am ever craving sugar foods, I find myself always making a smoothie. I can put many different fruits in the smoothie and it curves the craving away from eating junk food.

wallike.com

Moderation: If you are desperately craving chocolate, find ones that are individually wrapped. I am the type of person who does not like to buy individually wrapped anything because I find it wasteful, but if you are trying to get away from a chocolate craving, buying these can help. The time it takes you to unwrap the chocolate from the wrapper gives your stomach more time to send signals to your brain that you are full. You are also not looking at a whole candy bar telling yourself "well I opened it, I might as well finish it all".

Balance:
Standing Forward Bend: This is a post that anyone can do literally anywhere. All you need to do it place your feet hip width a part, bend at the hips and move your hands towards your feet/floor. This pose if always a great one if you are standing in front of the fridge wondering what to eat next. By doing this pose, it allows you to take deep breaths and slow down your breathing. This pose can bring a great connection between your mind and your body, and you can always ask yourself, do I really need that dessert/sugar?

www.teluguone.com

Child's Pose: This pose has been explained on my blog before. By taking this pose if allows you to have your forehead placed on the earth and really feel connected. Just like the forward bend, it allows you to slow your breathing and calm your mind.

Twisted Dog: This is a variation of downward facing dog that is very beneficial for the body is many ways. To get into this pose, you will need to get into your downward facing dog pose. Make sure you are strengthening through the spine. When you are comfortable in downward facing dog, just twist your hips to the side. It is perfectly fine to move your feet closer together for stability. This pose "Massages the adrenal glands, aiding relaxation; strengthens arms, chest, quads, and core" says wholeliving.com.

Thanks for reading!

Namaste

Bone Health

Happy Halloween!!
RAW:

Milk: Everyone is taught to drink their Milk if they want healthy bones. "Eight ounces of fat-free milk will cost you 90 calories, but provide you with 30% of your daily dose of calcium." (Health.com)It is recommended to drink as many as three glasses of milk a day and there are many other ways of getting milk in your diet rather than just drinking it by itself. You can always put milk in smoothies and in other healthy recipes.
There is also other options other than cows milk in this day in age. There is Soy milk and Almond milk that is great for your body and it is a great option if you cannot consume milk yourself. "Almond milk contains 30% of our recommended daily value of calcium and 25% of Vitamin D." (Dr.Weil.com)
"Soy is naturally high in essential fatty acids, proteins, fiber, vitamins and minerals. These nutrients provide energy and keep your body functioning at its optimum level." (fitday.com)

avivaromm.com

Yogurt: There are many ways to get Vitamin D and many people associate this Vitamin with just sunlight, but you can also get it in foods. Yogurt is a great source of Vitamin D and Calcium. Before purchasing a certain type of yogurt, please look into what it has to offer. Always make sure to read the back and see how much sugar is in it. Some yogurts are high is sugars and low in Vitamins. "Stonyfield Farms makes a fat-free plain yogurt that contains 30% of your calcium and 20% of your vitamin D for the day." (Health.com)

www.eatbydate.com

Spinach: This wonderful green food is not only high in Iron, Vitamin A, Vitamin K but it is also high in Vitamin C and Calcium. "One cup of cooked spinach contains almost 25% of your daily calcium, plus fiber, iron, and vitamin A." (whfoods.com)

www.begin2dig.com

Sardines: I was very shocked to find out that Sardines are high in both Calcium and Vitamin D. I personally have never tried these before, but I have seen them used in pasta dishes and salads for an extra taste and health bonus.

BALANCE:
Believe it or not, there are Yoga poses that can actually help your bone health!

Extended Triangle Pose: This pose has come up before and it is one that anyone can do. To get into this pose you will stand straight up on your mat and bring your legs apart more than shoulder length apart. Once you have your legs a comfortable distance apart, you will bend at the hips to your right side. Feel free to place your right hand on your right feet and your left arm up to the sky. If you are looking for more of a challenge in the pose, feel free to look up to your left hand. Hold this pose for a few deep breaths and then bend back upward from the hips and transition to the left side when you are ready. This pose is great for supporting bone health in many areas of the body.
It is very important to bend from the hips in this pose, you want to keep your back and spine as aligned as possible in this pose.

 

www.satyaliveyoga.com.au

Twisted Triangle Pose: This is a variation of Extended Triangle Pose. The only thing that changes in this pose is that you are placing your left hand to your right foot. You still get into the pose by having your feet more than shoulder width apart and by bending at the hips. Then, you will twist your upper body bringing your left arm to your right foot. When you switch sides, your right arm will be placed on your left foot. If you want more of a challenge in this pose as well, you can always take your gaze to your upper hand.

www.active.com

Bride Pose: This is a pose that is great for prepping for back bending and it is very useful for the lower back. To get into this pose, lay flat on your back on your mat. Place both of your hands along your side body. Then bend both of your knees and place your feet flat on the mat as if you were standing. After your feet are comfortable, bring your hips up. If you ever need support/more of a bend in the back in this pose, feel free to bend your hands and place your palms on your lower back pressing it upward. You are lifting from both your hips and your chest in this pose. You can also use a block in this pose if you need another variation for support.

www.gaiam.com

Locust Pose: This pose is also known as Super Woman pose. To get into this pose you will lay face down on your mat. You will want to bring your arms along your side body and have your palms facing downward. When you are ready, peal your chest and your legs off the mat. The reason this is also known as Super Woman pose is because it seems as though you are flying, like Super Woman. If you would like to do Super Man pose, you are welcome to bring both of your arms in front of you. Both of these variations are great to stretch the back. Remember in this pose that you should not use your butt muscles to lift your legs. You want more core strength to peal your body upward into the pose.

www.huffingtonpost.com

Thank you for reading!

Namaste

Cleansing/Detox

RAW:

Beets: This food is filled with tons of vitamins including vitamin B3, B6 and C. There is also Zinc, Iron and Calcium. Beets are also known for helping break down toxins in the liver and gall bladder. There are many healthy recipes for beets that make this food a great option if you are looking to cleanse your body. (thebestofrawfood.com)

www.healthymomskitchen.com

Lemons: Lemons are great for putting your digestion into high gear because they are able to stimulate enzymes. There is also vitamin C inside that helps convert toxins in your body into water-soluble form and it makes it easier for your body to release them. (beliefnet.com)A way to put lemons into your daily routine is to warm up water over the stove, cut a lemon in half, and squeeze the contents of half of it into the water. This should be done before you eat or drink anything, even coffee. By doing this before eating and drinking, it jump starts your digestion for the day.

www.baremixers.com

Apples: This fruit is great source of fiber and the nutrients within them help stimulate the liver. Apples are on the list of foods that are recommend to buy organic. Since we consume the outside layer of them and that is also where the pesticides would be placed, it is highly suggested to buy them organic. (whfood.com)

www.mygreenlivingideas.com

Artichokes: This food helps the liver and kidneys and help get ride of toxins that build up within the body. "Some studies have shown that artichokes may actually regenerate liver tissues (It is seriously all about the liver). They are also super duper high in fiber, which, as we know, helps us with elimination." (Mindbodygreen.com)

www.artichokes.org

Balance:

Downward Facing Dog: This pose has come up before on my blog and it is one that is used a lot in yoga practice. To get the most cleansing benefit out of this pose, try really hard to extend not only with your legs, but also with your spine. Because your heart is actually above your head it helps with blood circulation. This pose also helps stimulate digestion which leads to a cleansing.

www.joycerey.com

Shoulder Stand: To get into this pose, you must start by laying on your back. Then you will want to pull your legs into your chest and slowly begin to push you feet into the air. Make sure to use both of your hands on your lower back for support. Do as much as you feel comfortable doing. Bringing your legs down towards your head starts to bring you into plow pose, which is another great pose for cleansing. The reason they are both great is for the same reason downward facing dog is in the balance section of this post. Both of the poses have your heart higher than your head and it is great for getting the blood circulating and getting rid of toxins within the body.

www.spafinder.com

Seated Half Twist: To get into this pose you will start by sitting on the floor with your legs out in front of you with a straight spine. Next, you will bend your left knee and leave your right leg straight out in front of you. Bring your left leg to the opposite side of your right leg. Then bring your right arm across your body twisting your spin. Take a few deep breathes in this position and hold for around 30 second. Once you are ready, you can come out of the post by bringing your arm back to the left side of the body and taking your bent left leg back to the left side and begin the straighten it slowly. Feel free to shake out anything on the left side that feels tight, and then move to the next side of the body and repeat all of the steps above.

health.allwomenstalk.com

Thank you so much for reading!
Namaste  

Joint Pain

RAW:
"Pain expert Dr. Mark Darrow is 100-percent convinced many people can be pain-free by changing their diet. He suggests more protein, more water, and more vegetables." (CBSnews.com)

Bright Colored Fruits and Vegetables: All of  these include things such as blueberries, strawberries, grapefruit, celery, carrots and any other fruit of vegetables that have colors. Adding more color to your diet and every meal is proven to have many help benefits and reducing inflammation is one of them. When inflammation is reduced in joints, including you your spin, it can lead to less pain. Pain and inflammation go hand in hand.

www.topnews.in

Cherries: "One study showed that drinking 12 ounces of tart cherry juice twice a day for eight days reduced muscle pain and strain. Fresh or canned tart cherries are also helpful."(http://www.rd.com/health/conditions/how-to-eat-to-ease-back-pain/#ixzz2hS7vHTBy)
Cherries have ingredients in them that are similar to Ibuprofen which is known as an anti-inflammatory. "Because researchers found that the COX inhibitory activities of anthocyanins from cherries were comparable to those of IBUPROFEN and NAPROXEN at 10 M concentrations." (Hubpages.com)

by Tanya Zuckerbrot

 

Turmeric: For those who may have not heard of this before, it is a spice that is found in many different Indian food recipies. This spice has been proven to have the same effect on pain and inflimation as taking Ibuptofen just like Cherries. Turmeric also seems to inhibit the destruction of joints from arthritis, according to National Institutes of Health – supported research on rats at the University of Arizona in Tucson.

 

wakeup-world.com

Olive Oil: Olive oil works much the same way as omega-3s do—by potentially reducing painful joint inflammation, says Dr. Choi.(health.com) This is another food that has been shown to have the same effects as Ibuprofen/Advil. Olive Oil is an easy addition to recipices and is very easy to cook with. This is a food that does have somewhat of a high fat content, so be cautious not to add too much.

npr.org

Ginger: "Ginger relieves pain by blocking an enzyme that's a key component of the inflammatory process," says Christopher D. Black, assistant professor of kinesiology at Georgia College and State University in Milledgeville, Georgia. Ginger is something that can be an addition to many recipies and a small amount is proven to do the trick of reducing pain. Two to three tablespoons a day is enough to get a relief from the pain.

 

Photo by Ryan Andrews

Balance:

Supported Warrior: Since this is a supported worrier pose please feel free to stand by a wall to that you are lean against it at any point if needed. This pose can be done unsupported as well, but they both have great benefits. First you will want to stnad on your mat with both hands on the wall. You may chose to do the right or left side first, but always remember to do both sides to maintain balance. I will start with the right side. Put your right foot forward to that your toes are touching the wall and then bend your elbows so that it seems as though you are pushing away from the wall. Then, step your left foot behind you around 1-3 feet. Begin to slowly striaghten your left leg as you bend your right knee. Feel free to hold this pose for as long as you would like. I like to take anywhere from 15-20 breaths on each side. This pose is great for reducing knee pain.
Unsupported warrior

healthlivingyoga.com

Butterfly: This is a pose that I love because it is a hip strech and you can really feel it. Sit on your mat, bend your knees and place the soles of your feet together . Feel free to take the strech to the degree of your choice, the lower your knees are to the ground, the more of a strech you will feel in the hips. When you are comfortable in this position, begin to lower your chest down towards the floor. Try to place your forehead on your feet. Take a few deep breaths in this pose and slowly release back to a seated position.

www.findhomeremedy.com

Cobra: This is a pose that I have mentioned before in this blog. I will place a picture below for visiual aid. This pose is great for your back and you can hold for a few deep breaths. Make sure to not over strech your back in this pose, I do not want you to pull anything causing more pain. Always listen to what your body is telling you. If it feels like you are too far into a pose, you can always come out of it slightly and work your way to a deeper strech. Yoga is a practice. There is no such thing as a perfect practice.

 

Namaste