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

Skin

RAW:
Between showering, exercising and sun exposure our skin gets a tough pounding. Luckily, there are many foods that can help clear skin and also make your skin glow. These foods are high in antioxidants and lots of vitamins to assist your skin in being the best it possibly can be.

Tropical Fruits: These fruits are not only colorful and very delicious to eat, but they are also back with Vitamin C which helps defend your skin against anything it goes through. " Vitamin C is a powerful antioxidant that is naturally found in the skin, so eating tropical fruits and other vitamin C–rich foods can replenish your skin's stores. Vitamin C also helps your body produce collagen, a protein that helps keep your skin firm and elastic." says Joy Bauer.

toodol.com

Broccoli: This vegetable is packed with antioxidants, vitamin C and E. We already know the great effects that vitamin C has on our skin, but vitamin E is also necessary to protect skin against UV radiation and damage. Broccoli can be made with many different recipes, but be sure not to put too many fatty additives on top of it such as butter and salt, these additions do not allow the effects of Broccoli to fully show. 

nashausadba.com.ua

Carrots: This Vegetable is known to help with eye sight, but Carrots also can help with skin. "Carrots are high in beta carotene, an antioxidant that is converted to vitamin A inside the body. It helps repair skin tissue and protects against the sun's harsh rays" says Ms. Bauer. If you want extreme skin benefits from Carrots, cook them. It has been proven that the beta carotene is a higher dosage when carrots are cooked compared to raw.

liveindia.tv

Whole Wheat Bread and Pasta: Something that is found within both of these foods is selenium which is an antioxidant mineral that can assist your skin. But be careful, too much of a good thing, isn't a good thing. There has been studies that find that too much selenium can lead to health problems. Be sure to each these foods in moderation.

by Holly Homer

Balance:
Believe it or not, there are many yoga poses that can also help with skin and keeping it healthy!

Headstand (Shirshasana): This is a pose that I absolutely love because I really enjoy inversions! Before explaining this pose, I really want to stress that you can practice this pose with someone else spotting you in case you fall. I do NOT want you hurting your neck when practicing this pose, so please have someone else around and you can always use the wall for support and to practice central balance in your core.

To get into this pose sit on the floor in a kneeling position and interlace both hands together to support your neck/head. Place your head between your interlocked hands and begin to lift your knees, and hip up. Allow your body weight to come onto your forearms and the part of your head touching the floor. Once you feel comfortable feel free to shift the rest of your body weight onto your head and forearms and bring your toes off the mat. As stated earlier, feel free to practice with a wall or someone else around. The first time coming into this pose might give your body a different sensation, and that is perfectly normal, but it might not be something you are used to so please have someone else around to be able to help you.
This pose is great for the skin because it forces blood to travel to your head more than normal bringing in more circulation.

By Kathleen Summers

 

Plough Pose (Halasana): To get into this pose, first start off by laying on the ground on your back and place both hands, palms down, on the floor. Slowly begin to lift your legs from the floor, for stability, you can press harder into the ground with both of your hands. Continue to bring your legs off the mat and try and bring them towards your upper torso. Your hips will be off the mat in this pose causing you to really rely on your hands for stability. Continue bringing your legs up and possibly beyond your head that is still laying on the ground. Now that you are fully into the pose, take a few deep breaths and try and relax. If you cannot bring your legs all the way past your head, that is perfectly fine, you will still get the same great benefits! When you are ready to come out of this pose, slowly begin to lift your legs up and continue doing so until they are back on the mat in the original position. Take as much time as needed to come out of this pose, do not rush exiting.

Extendyoga.com

Twisted Seated Pose (Bharadvajasana): This is a very simple pose that is another pose that anyone is able to take. To get into this pose all you need to do is sit with both of your legs crossed in front of you. Once you are seated comfortable, take your right arm and bring it across your body to the left side. This twist is great for your body and can help with anti aging. Once you are done taking a few deep breaths in this pose, take your left arm and bring it to the left side of your body. Always be sure to do both sides of the body to create balance.

by Adri Kyser

Thanks for reading!

Namaste

Heart Health

RAW:
There are some foods that you can consume that really help with Heart health.

Oatmeal: (not instant) Starting your day off with a bowl of oatmeal can keep you full for hours, and it also has of omega-3 fatty acids, folate, and potassium. With all of these ingredients and its high content of fiber this food can help lower levels of bad cholesterol and keep those necessary arteries clear.

newyork.seriouseats.com

Avocado: This food can be put into salads, sandwiches, smoothies, and any other recipe to help make it more heart healthy. Avocado has heart healthy fats that can help lower LDL levels (also known as bad cholesterol). Dr. Sinatra states "Avocados allow for the absorption of other carotenoids—especially beta-carotene and lycopene—which are essential for heart health." (Health.com)

www.splendidtable.org

 

Nuts: There are many different types of nuts that are high in omega-3 fatty acids that is helpful for lowering cholesterol. Some of the nuts that I recommend are Macadamia nuts and Almonds. Both of these nuts are high in the omega-3 fatty acids, but they are also loaded with mono- and polyunsaturated fat which is good for your heart. To get the healthiest benefits from nuts, try and find ones that are unsalted so that you can save yourself from high levels of sodium. (Mayoclinic.com)

www.tasteofhome.com

 

Wild Salmon: This foods has come up before on this blog, and it will continue to come up because it has many benefits. Since Wild Salmon is high in omega-3 fatty acids it can help reduce blood pressure and clotting. Cardiologist Stephen T. Sinatra says "Salmon contains the carotenoid astaxanthin, which is a very powerful antioxidant." The reason Wild Salmon is better for your heart over farm raised Salmon is because of the high chemical content used to raise the fish. I am not discounting farm raised fish, but for heart health, Wild Salmon is your best choice. (Wildforsalmon.com)

by Leanne Ely



Berries: Any type of Berry that you can get your hands on are great for your heart. Whether it be Strawberries, Blueberries or any other Berries they are all filled with inflammatory that can protect you from cancer and heart disease. (Healthyliving.com)

by G. Thorpe

Balance:

Cobra Pose: This is a pose that anyone, no matter if you practice yoga or not, can do anywhere. This pose requires you to lay on the ground on your stomach with your toes pointed and your elbows hugged into your back body. After you are laying on your stomach, press your legs and feet firmly into the ground and begin to straighten your arms. Feel free to straighten your arms as much as possibly without putting too much tension onto your back. Lift through your chest and really focus on expanding your chest with each breath. Holding this pose for around 15-30 seconds is a great first repetition. Once you are complete, lower yourself to the floor. Feel free to complete this pose as many times as you would like.

befitnfine.in 

Chair Pose: Many of you may have done this pose before, but it is one that is great for stimulating the heart and diaphragm. When getting into this pose stand up straight with both of your big toes touching one another and your hands above your head with palms touching. Then, bend your knees and try to bring both of your thighs parallel to the floor. Feel free to bend your knees to the extent that you feel comfortable. This pose really works your leg muscles, you will be able to feel it when you get into the pose. One thing to pay attention to in Chair Pose is the position of your tail bone. You do not what is called a "duck butt" where you are sticking your butt out in this pose. To steer away from duck butt you can draw your tailbone toward the floor and focus on keeping your lower back long. Hold this pose for 30 seconds and then release into a forward bend. This pose can be held for a longer period of time, I have had to hold this pose up to five minutes. It does take a lot of concentration, but I know you can do it!

www.health.com

Easy Pose: Yes, that is the true title of this pose. Many people who do not know a lot about practicing Yoga think that this pose is a majority of our practice, when in reality we are always flowing in and out of poses.

This is a pose that everyone can take throughout the day to quiet the mind and slow down your heart. All you need to do in this pose is sit on the ground and cross both legs in front of you. I was taught to call this in my Elementary years "cris-cross applesauce" when crossing both legs in front of my while sitting. Once both of your legs are crosses, place both hands on you knee and have your thumb and index finger touch one another. The last step in this pose is to close your eyes and take a few long, deep breaths. Really focus on filling your lungs to their full capacity. In our regular breathing routine we only truly use 45% of our lung capacity, this means that we are taking shallow breaths when we should be really taking fuller deeper breaths. Try not to think about anything but filling your lungs to their full potential. You may stay in this pose for as long as you would like.

 vivianayoga.blogspot.com

Thanks for reading!

Namaste