I’m attending an Anusara workshop called “The Secrets of Lotus Hips”, focusing on the knees, hips and pelvis. Anusara practitioners describe the style as “a life-affirming tantric philosophy of intrinsic goodness”. Developed in 1997 by an American yogi, John Friend, its name translates as “flowing with grace”, and “opening to grace” is its first principle. It’s enough to get my cynic’s hackles rising. But the form is fast gaining respect and was recommended by a friend who, while spiritually well-rounded, is also practical. She promised it would sort out my left knee, which has been conspiring with the muscles and tendons of my left leg to stop me snowboarding. Or indeed doing much of anything that doesn’t involve spending lots of money on physiotherapy.
Walking downstairs after class, I notice, after only a few steps, that my hips feel spacious, my usually rigid tendons soft, my knee almost springy. I think about them as I use the spirals to adjust my posture at my desk, and the pain in my hip flexors goes away. And I think about them at midnight, going through some postures before bed even though I’m knackered, because I feel so much better.
Friday, May 29, 2009
Coming around to backbends
It's important to create an even arch along the entire spine when you do backbends, a variety of which are typical in yoga routines. Here are two versions of backbends.
1. Lie face down on a mat or a padded surface with your elbows under your shoulders and your legs extended behind you. Keep your inner ankles and inner knees facing each other. With your fingers pointed forward and your forearms parallel to each other, lift your chest, bringing your chest forward between your upper arms. Draw your shoulder blades down your back and feel your upper spine arching. Hold this position for three to six breaths. Continue to the next variation or release and repeat.
2. For a slightly more advanced backbend, slide your hands back so they're next to your lower ribs. Firmly press into your hands and keep your hips on the floor as you raise your upper body off the floor. Extend your sternum (breastbone) forward. Think of pulling your mat backward as you drag your upper body forward. Keep moving your shoulders down and away from your ears. Check that your chin is parallel to the floor so you don't over-bend in your neck. Hold for six to eight breaths, then release your forehead down to the floor.
1. Lie face down on a mat or a padded surface with your elbows under your shoulders and your legs extended behind you. Keep your inner ankles and inner knees facing each other. With your fingers pointed forward and your forearms parallel to each other, lift your chest, bringing your chest forward between your upper arms. Draw your shoulder blades down your back and feel your upper spine arching. Hold this position for three to six breaths. Continue to the next variation or release and repeat.2. For a slightly more advanced backbend, slide your hands back so they're next to your lower ribs. Firmly press into your hands and keep your hips on the floor as you raise your upper body off the floor. Extend your sternum (breastbone) forward. Think of pulling your mat backward as you drag your upper body forward. Keep moving your shoulders down and away from your ears. Check that your chin is parallel to the floor so you don't over-bend in your neck. Hold for six to eight breaths, then release your forehead down to the floor.
Exercise moves you can do with your dog
•Power dog walk with intervals. The minute you speed up the pace, the dog thinks it’s a party. The stop-and-start way the dogs prefer to move isn’t frustrating if you think of it as fat-burning bouts.
•Fetch abs. Grab your dog’s favorite toy and then get down and do a sit-up. As you reach the top of the move, fake a throw to send your pooch on a mission to hunt it down. Then your job is to pump out as many crunches as you can before he figures out you tricked him.
•Dogstacle course. The obstacles are for you. Set up stations around your yard for challenges such as hops, push-ups and step climbing, and dash around with your pet, trying to complete the circuit as quickly as possible.
Your dog will become the best training buddy you’ve ever had.
•Fetch abs. Grab your dog’s favorite toy and then get down and do a sit-up. As you reach the top of the move, fake a throw to send your pooch on a mission to hunt it down. Then your job is to pump out as many crunches as you can before he figures out you tricked him.
•Dogstacle course. The obstacles are for you. Set up stations around your yard for challenges such as hops, push-ups and step climbing, and dash around with your pet, trying to complete the circuit as quickly as possible.
Your dog will become the best training buddy you’ve ever had.
Balancing work and fitness
Lifestyle experts say some simple changes can help you balance work and fitness.
Create new habits: Marta Montenegro, editor in chief of SOBeFiT Magazine, says people often are too ambitious in their fitness goals.
To create a habit of eating a more healthful diet, start with breakfast. Or fill your desk drawer, purse and car with nutritious snacks.
Get moving: Walking and stretching are the easiest ways to cram exercise into a busy schedule.
Take advantage of employer wellness programs: More companies are embracing the wellness trend, realizing it's less expensive to prevent rather than treat most medical conditions.
Learn to relax: David Posen, a stress-management expert, says in his "Little Book of Stress Relief," that unlike the stress reaction, which is involuntary and triggers automatically, the relaxation response has to be brought forth voluntarily and intentionally.
Stop sacrificing sleep: Karen Koffler is a busy working mom. Koffler often gets up early and rides her bike to work. But she also makes sure she goes to bed early, tucking herself in by 9 p.m. Koffler believes adults should get seven to 10 hours of sleep a night.
Consider fitness part of your job description: Exercise helps you take a global view of a situation or conflict. It can spur creativity and even help you find solutions that wouldn't occur to you when you're in front of a computer.
Check out the deals: The upside of recession is that fitness professionals and health clubs are responding to new budgets, offering discounts and showing more willingness to bargain.
Create new habits: Marta Montenegro, editor in chief of SOBeFiT Magazine, says people often are too ambitious in their fitness goals.
To create a habit of eating a more healthful diet, start with breakfast. Or fill your desk drawer, purse and car with nutritious snacks.
Get moving: Walking and stretching are the easiest ways to cram exercise into a busy schedule.
Take advantage of employer wellness programs: More companies are embracing the wellness trend, realizing it's less expensive to prevent rather than treat most medical conditions.
Learn to relax: David Posen, a stress-management expert, says in his "Little Book of Stress Relief," that unlike the stress reaction, which is involuntary and triggers automatically, the relaxation response has to be brought forth voluntarily and intentionally.
Stop sacrificing sleep: Karen Koffler is a busy working mom. Koffler often gets up early and rides her bike to work. But she also makes sure she goes to bed early, tucking herself in by 9 p.m. Koffler believes adults should get seven to 10 hours of sleep a night.
Consider fitness part of your job description: Exercise helps you take a global view of a situation or conflict. It can spur creativity and even help you find solutions that wouldn't occur to you when you're in front of a computer.
Check out the deals: The upside of recession is that fitness professionals and health clubs are responding to new budgets, offering discounts and showing more willingness to bargain.
Diet Coke and curry?
Tufts University nutritionists suspected the spice – a component of curry and turmeric – could disrupt the growth of fat tissue by cutting off the necessary blood supply. So they rounded up 18 mice to test their theory.
After 12 weeks, the spice-eating mice gained less weight and accumulated less body fat than their peers on the spice-free high-fat diet, according to a study published this month in the Journal of Nutrition. They also had healthier levels of blood glucose, triglycerides, fatty acids, cholesterol and liver fat.
After 12 weeks, the spice-eating mice gained less weight and accumulated less body fat than their peers on the spice-free high-fat diet, according to a study published this month in the Journal of Nutrition. They also had healthier levels of blood glucose, triglycerides, fatty acids, cholesterol and liver fat.
When it comes to wellness, ask employees what they want
If corporate wellness programs want to be successful, employers need to ask employees what they want — instead of dictating wellness terms to them.
Employers should ask employees what health problems most trouble them, not what a blood screening tells them should concern them.
If employees don’t think a program is important, they won’t participate.
There should also be incentives for employees to participate such as rewards when goals have been met, or having employees pay for a portion of the program.
People place more value on things if they are invested in it.
And if the employer finds out what their employees want in terms of wellness programs, those workers should be willing to share in the costs.
Employers should ask employees what health problems most trouble them, not what a blood screening tells them should concern them.
If employees don’t think a program is important, they won’t participate.
There should also be incentives for employees to participate such as rewards when goals have been met, or having employees pay for a portion of the program.
People place more value on things if they are invested in it.
And if the employer finds out what their employees want in terms of wellness programs, those workers should be willing to share in the costs.
Weigh in on plus-size yoga classes
A story in last week's New York Times drew attention to yoga classes designed specifically -- and solely -- for overweight and obese students. The article's been commented upon at length, and with good reason: The question as to whether such classes are a good idea cuts to the core of several weighty issues.
But the reality is that it takes a certain hard-shelled breed of person to brave a yoga class where everyone around you looks more fit and is able to execute yoga poses with greater ease. I've seen overweight women do it with aplomb, sticking with their yoga classes even as they huff and puff while those around them glide effortlessly through their sun salutations. These good-spirited women tend to take inspiration from their classmates, and I've seen several of them gain skill and confidence as they've progressed.
But I've also seen too many overweight women come to class a time or two and then disappear. Not having conducted any exit interviews, I can't say for sure that they left feeling defeated or that they simply felt out of place or poorly served in a class designed for fitter, more experienced practitioners.
But the reality is that it takes a certain hard-shelled breed of person to brave a yoga class where everyone around you looks more fit and is able to execute yoga poses with greater ease. I've seen overweight women do it with aplomb, sticking with their yoga classes even as they huff and puff while those around them glide effortlessly through their sun salutations. These good-spirited women tend to take inspiration from their classmates, and I've seen several of them gain skill and confidence as they've progressed.
But I've also seen too many overweight women come to class a time or two and then disappear. Not having conducted any exit interviews, I can't say for sure that they left feeling defeated or that they simply felt out of place or poorly served in a class designed for fitter, more experienced practitioners.
Benefits of employee wellness programs
Here are five of the top reasons why employers are choosing Employee wellness programs to battle risking health care costs:
1. Decreased Health Care Costs - Corporate wellness programs can literally save employers money from health care costs.
2. Reduced Absenteeism - Healthier employees spend less time away from work.
3. Increased Productivity - There is a strong correlation between employee health and employee productivity.
4. Increased Employee Loyalty - Wellness programs are perceived as an employee benefit.
5. Reduced Presenteeism - Presenteeism is the negative result caused by sick employees who continue to work.
1. Decreased Health Care Costs - Corporate wellness programs can literally save employers money from health care costs.
2. Reduced Absenteeism - Healthier employees spend less time away from work.
3. Increased Productivity - There is a strong correlation between employee health and employee productivity.
4. Increased Employee Loyalty - Wellness programs are perceived as an employee benefit.
5. Reduced Presenteeism - Presenteeism is the negative result caused by sick employees who continue to work.
EA runs out reality fitness
Electronic Arts has introduced the first of what it promises will be a line of fitness games that gives gamers a full home workout without having to invest in a home gym or hire a personal trainer.
The debut product is EA Sports Active, a kind of electronic personal trainer designed for the Wii system. Developed at EA's studios in Burnaby and retailing for $60, EA Sports Active has workout exercises including jump lunges and bicep curls. The game comes with a leg strap to hold the Wii Nunchuk controller and to measure lower-body movements, and a resistance band which can be upped to make the player exert more effort for the weight exercises. You can watch your moves on the screen by way of your personal avatar, and messages will pop up like a CNN crawl telling you when you're doing something wrong ("Kick your leg higher! Hold the position longer!"), and a personal coach will offer encouragement. If you think you're losing your way, the game comes with instructional videos of coaches showing the right way to do an exercise.
The debut product is EA Sports Active, a kind of electronic personal trainer designed for the Wii system. Developed at EA's studios in Burnaby and retailing for $60, EA Sports Active has workout exercises including jump lunges and bicep curls. The game comes with a leg strap to hold the Wii Nunchuk controller and to measure lower-body movements, and a resistance band which can be upped to make the player exert more effort for the weight exercises. You can watch your moves on the screen by way of your personal avatar, and messages will pop up like a CNN crawl telling you when you're doing something wrong ("Kick your leg higher! Hold the position longer!"), and a personal coach will offer encouragement. If you think you're losing your way, the game comes with instructional videos of coaches showing the right way to do an exercise.
Variety is key
Add the following foods to your must-buy list, and you'll be well on your way to: eating a diet for optimal health, reaching your ideal weight, and developing a strong body.
* Almonds: Nuts are full of fats. But they're the healthy, mono- and polyunsaturated kind, which can help lower cholesterol levels and help prevent heart disease. In addition, nuts are a good source of protein, fibre, selenium, vitamin E, and vitamin A.
* Sweet potatoes: A single 100-calorie sweet potato supplies the recommended daily intake of vitamin A in the form of beta-carotene, a powerful antioxidant. Sweet potatoes are also a good source of vitamin C, potassium, iron, and the two trace minerals, manganese and copper.
* Whole-grain cereal with protein: Look for whole-grain cereals that offer at least seven grams of fibre and eight or more grams of protein. Whole grains contain fibre, folic acid, selenium and additional B vitamins (crucial to energy metabolism), and disease-fighting compounds such as lignans.
* Oranges: Oranges are packed with vitamin C, which helps with the absorption of iron and folate, and helps boost your immune system.
* Salmon: Besides being an excellent source of high-quality protein, salmon is one of the best food sources of omega-3 fatty acids, which can help protect your heart.
* Rainbow of vegetables: Vegetables are important sources of many nutrients essential for maintaining a healthy body, including potassium, dietary fibre, folic acid, vitamin A, vitamin E, and vitamin C.
* Tomatoes: Tomatoes are high on the 'superfoods' list, because they contain an abundance of vitamins A and C, potassium, phytochemicals and lycopene (an antioxidant that may help may protect against certain cancers).
* Lean meat: Protein is needed for muscle growth and repair. Lean meats are a great source of iron, and also contain zinc, which promotes tissue growth and repair, as well as cell reproduction.
* Blueberries, raspberries and blackberries: These berries contain vitamin C, folic acid, fibre, Carotenoids and Anthocyanins (antioxidants that help neutralize "free radicals," cell-damaging molecules that can contribute to chronic diseases, including cancer and heart disease).
* Low-fat plain yogurt: Besides being a good source of vitamins and minerals such as calcium and vitamin D, low-fat yogurt with live cultures provides the healthy bacteria your digestive tract needs to function optimally.
* Dark green vegetables: Dark green vegetables are loaded with vitamins, minerals, beta-carotene, vitamin C, folate, iron, magnesium, and antioxidants.
* Beans and legumes: Eating beans and legumes regularly can help reduce the risk of certain cancers, lower blood cholesterol and triglyceride levels, and stabilize blood sugar.
* Eggs: Egg protein is one of the most complete food proteins, which means it contains all the crucial amino acids.
* Almonds: Nuts are full of fats. But they're the healthy, mono- and polyunsaturated kind, which can help lower cholesterol levels and help prevent heart disease. In addition, nuts are a good source of protein, fibre, selenium, vitamin E, and vitamin A.
* Sweet potatoes: A single 100-calorie sweet potato supplies the recommended daily intake of vitamin A in the form of beta-carotene, a powerful antioxidant. Sweet potatoes are also a good source of vitamin C, potassium, iron, and the two trace minerals, manganese and copper.
* Whole-grain cereal with protein: Look for whole-grain cereals that offer at least seven grams of fibre and eight or more grams of protein. Whole grains contain fibre, folic acid, selenium and additional B vitamins (crucial to energy metabolism), and disease-fighting compounds such as lignans.
* Oranges: Oranges are packed with vitamin C, which helps with the absorption of iron and folate, and helps boost your immune system.
* Salmon: Besides being an excellent source of high-quality protein, salmon is one of the best food sources of omega-3 fatty acids, which can help protect your heart.
* Rainbow of vegetables: Vegetables are important sources of many nutrients essential for maintaining a healthy body, including potassium, dietary fibre, folic acid, vitamin A, vitamin E, and vitamin C.
* Tomatoes: Tomatoes are high on the 'superfoods' list, because they contain an abundance of vitamins A and C, potassium, phytochemicals and lycopene (an antioxidant that may help may protect against certain cancers).
* Lean meat: Protein is needed for muscle growth and repair. Lean meats are a great source of iron, and also contain zinc, which promotes tissue growth and repair, as well as cell reproduction.
* Blueberries, raspberries and blackberries: These berries contain vitamin C, folic acid, fibre, Carotenoids and Anthocyanins (antioxidants that help neutralize "free radicals," cell-damaging molecules that can contribute to chronic diseases, including cancer and heart disease).
* Low-fat plain yogurt: Besides being a good source of vitamins and minerals such as calcium and vitamin D, low-fat yogurt with live cultures provides the healthy bacteria your digestive tract needs to function optimally.
* Dark green vegetables: Dark green vegetables are loaded with vitamins, minerals, beta-carotene, vitamin C, folate, iron, magnesium, and antioxidants.
* Beans and legumes: Eating beans and legumes regularly can help reduce the risk of certain cancers, lower blood cholesterol and triglyceride levels, and stabilize blood sugar.
* Eggs: Egg protein is one of the most complete food proteins, which means it contains all the crucial amino acids.
Sun-proofing your child's skin
Protect from day one. The first line of defense for a baby younger than six months old should be proper clothing (lightweight long pants, brimmed hats, long-sleeved shirts) and shade. If neither is available, the American Academy of Pediatrics recommends applying sunscreen that has at least SPF 15.
Choose a physical sunscreen. A physical sunscreen (such as MD Moms Baby Silk Babysafe Sunscreen Towelettes) that contains pure physical block ingredients like zinc oxide and titanium dioxide offers the safest protection and reduces the risk of skin irritation. As a rule of thumb, if sunscreen is more than two seasons old, it's time to replenish.
Don't skimp on the sunscreen. If no irritation occurs, use one ounce (the size of a shot glass, or a palm full) for each application. (This should be 1.5 ounces for an adolescent or adult.) Apply twice to areas of the skin that wear against clothing or sweat frequently. With a chemical sunscreen, apply one layer to your child's face and body, then reapply after 20 minutes to catch any missed spots.
Pay attention to time and place. Since the most damaging UV radiation happens during the peak hours of the day -- from 10 a.m. to 4 p.m. -- avoid sun exposure during that time or find a shady area for your children to play outdoors. Remember to apply (and reapply) sunscreen to your child, even if she's in the shade. Reapply every 3-4 hours when dry, and every 1-2 hours if swimming, wet or sweaty.
Don't stop at sunscreen. In addition to consistent sunscreen use, appropriate clothing is also key for optimal protection from the sun. Dress your child in clothes with UV protection (try Cabana Life's line). Also, an SPF rinse on tightly woven cotton clothing can increase the SPF value from 5 (the SPF value of an average T-shirt) to 30.
By taking these simple steps to protect your children's skin this summer -- and during any season -- you can make sure they enjoy the sun safely.
Choose a physical sunscreen. A physical sunscreen (such as MD Moms Baby Silk Babysafe Sunscreen Towelettes) that contains pure physical block ingredients like zinc oxide and titanium dioxide offers the safest protection and reduces the risk of skin irritation. As a rule of thumb, if sunscreen is more than two seasons old, it's time to replenish.
Don't skimp on the sunscreen. If no irritation occurs, use one ounce (the size of a shot glass, or a palm full) for each application. (This should be 1.5 ounces for an adolescent or adult.) Apply twice to areas of the skin that wear against clothing or sweat frequently. With a chemical sunscreen, apply one layer to your child's face and body, then reapply after 20 minutes to catch any missed spots.
Pay attention to time and place. Since the most damaging UV radiation happens during the peak hours of the day -- from 10 a.m. to 4 p.m. -- avoid sun exposure during that time or find a shady area for your children to play outdoors. Remember to apply (and reapply) sunscreen to your child, even if she's in the shade. Reapply every 3-4 hours when dry, and every 1-2 hours if swimming, wet or sweaty.
Don't stop at sunscreen. In addition to consistent sunscreen use, appropriate clothing is also key for optimal protection from the sun. Dress your child in clothes with UV protection (try Cabana Life's line). Also, an SPF rinse on tightly woven cotton clothing can increase the SPF value from 5 (the SPF value of an average T-shirt) to 30.
By taking these simple steps to protect your children's skin this summer -- and during any season -- you can make sure they enjoy the sun safely.
E-Mailing your way to healthier habits
E-mail messages suggesting small ways to eat more healthfully or boost physical activity can significantly improve health habits, a new study has found.
Participants in a worksite e-mail program walked more, ate more fruits and vegetables and consumed less saturated fats and trans fats than workers who didn't receive the e-mails, according to a report in the June issue of the American Journal of Preventive Medicine.
Participants in a worksite e-mail program walked more, ate more fruits and vegetables and consumed less saturated fats and trans fats than workers who didn't receive the e-mails, according to a report in the June issue of the American Journal of Preventive Medicine.
Tuesday, May 26, 2009
Positive thinking can help you do amazing things
Positive words and actions go a long way
Many of you reading this may exercise, eat well and look after yourselves. Some of you may not. What separates those who do and those who don't take part in self preservation is a fine line called 'desire'. In other words, they have taken it upon themselves to change how they feel, look and act in the life they have chosen. Deep down they have visualised what they want to look like and quite simply created it through intent and discipline. It is no fluke nor is it chance that people get into shape and change their lives for the good, it is down to inner belief.
If you are in a rut and can't seem to get moving here are a few key pointers to beginning your transformation:
Many of you reading this may exercise, eat well and look after yourselves. Some of you may not. What separates those who do and those who don't take part in self preservation is a fine line called 'desire'. In other words, they have taken it upon themselves to change how they feel, look and act in the life they have chosen. Deep down they have visualised what they want to look like and quite simply created it through intent and discipline. It is no fluke nor is it chance that people get into shape and change their lives for the good, it is down to inner belief.
If you are in a rut and can't seem to get moving here are a few key pointers to beginning your transformation:
- Eliminate words like can't, maybe, perhaps and replace them with definitely, will do and sure.
- The people around you play an important role in your success. Surrounding yourself with friends and family who are positive about you and encouraging is both very powerful and rewarding.
Vitamin D 'key to healthy brain'
Scientists have produced more evidence that vitamin D has an important role in keeping the brain in good working order in later life.
A study of over 3,000 European men aged 40-79 found those with high vitamin D levels performed better on memory and information processing tests.
The University of Manchester team believe vitamin D may protect cells or key signalling pathways in the brain.
The study features in the Journal of Neurology Neurosurgery and Psychiatry.
A study of over 3,000 European men aged 40-79 found those with high vitamin D levels performed better on memory and information processing tests.
The University of Manchester team believe vitamin D may protect cells or key signalling pathways in the brain.
The study features in the Journal of Neurology Neurosurgery and Psychiatry.
Walking test can ID heart-lung fitness, mortality risk
If you're middle-aged or older, a 10-minute walking test can give you and your doctor a pretty clear picture of whether you are at higher risk of dying during the next few years compared with other people your age, according to a large new analysis of data showing that cardiorespiratory fitness is intimately linked with the risk of dying of just about any cause.
However, you probably won't get this exercise test unless you ask for it.
The exercise stress test --or, in medical parlance, the graded exercise test --measures your cardiorespiratory fitness, or how well your heart, lungs, muscles, and blood vessels work together to use oxygen and produce energy. There are several ways to do the test, but it basically involves walking or running on a treadmill at progressively steeper inclines or faster speeds under medical supervision.
However, you probably won't get this exercise test unless you ask for it.
The exercise stress test --or, in medical parlance, the graded exercise test --measures your cardiorespiratory fitness, or how well your heart, lungs, muscles, and blood vessels work together to use oxygen and produce energy. There are several ways to do the test, but it basically involves walking or running on a treadmill at progressively steeper inclines or faster speeds under medical supervision.
Kettlebell training, the hottest fitness trend you never heard of
Kettlebells were practically unheard of in North America until recently, but now exercising with a bowling-ball-shaped weight with a handle is the newest fitness trend.Proponents of kettlebells, say that the benefits of kettlebell training are many. Kettlebells offer:
- Full-body conditioning. “The body learns to work as one synergistic unit linked strongly together,” he says.
- Big results by spending less time in the gym. “Because kettlebell training involves multiple muscle groups and energy systems at once.”
- Increased resistance to injury
- The ability to work aerobically and anaerobically simultaneously.
- Improved mobility and range of motion
- Increased strength without increase of mass. Kettlebell exercisers are lean and toned, not bulky—a benefit that appeals to women and men alike.
- Enhanced performance in athletics and everyday functioning
Yoga for weight loss
Although not a means to achieve rapid weight loss — for that, cardio exercises such as running are a better choice — yoga can be a weight loss solution for the patient athlete who believes connecting the mind and body will help shed the pounds.
Holts, who teaches yoga nearly every night, says the ancient meditation practice has taught her about her diet.
"Yoga really relaxed and calmed me down. It really got me thinking about food and my approach to food. It showed me that I should be aware of how I am after I eat."
Stephanie Vincec, the owner of Blue Bamboo Yoga, says the "yoga approach" to losing weight is not a conventional one.
"It takes a bit more time to establish that mind-body connection. Instead of calorie counting, you're listening to yourself," she said. "Learning about what foods make you crave if you’re overeating because it's an emotional thing. You'll learn to really know when you're satisfied and not eat more."
Holts, who teaches yoga nearly every night, says the ancient meditation practice has taught her about her diet.
"Yoga really relaxed and calmed me down. It really got me thinking about food and my approach to food. It showed me that I should be aware of how I am after I eat."
Stephanie Vincec, the owner of Blue Bamboo Yoga, says the "yoga approach" to losing weight is not a conventional one.
"It takes a bit more time to establish that mind-body connection. Instead of calorie counting, you're listening to yourself," she said. "Learning about what foods make you crave if you’re overeating because it's an emotional thing. You'll learn to really know when you're satisfied and not eat more."
Monday, May 25, 2009
Caring for children’s emotional needs
Consider these steps offered by Mental Health America to help you and your children during these tough economic times.
(1) Limit kids’ exposure to worries. Try not to talk about your own fears when the kids are listening, and consider turning off the TV news.
(2) Share honestly but appropriately. You certainly don’t want to overwhelm your child with information, but it’s probably best to share some of your family’s financial situation.
(3) Economize in a way that’s clear and fair. If you need to scale back on your children’s after-school activities, letting them pick from a few options may decrease their disappointment.
(4) Keep predictability high. Kids like routine.
(5) Let kids contribute. Helping out builds self-esteem and a child’s sense of effectiveness in the world.
(6) Take a breather. If you feel your stress is affecting your ability to be kind and gentle, go off somewhere to regain your composure. Don’t let your kids feel it’s their fault you’re having a bad moment.
(7) Set aside “me” time. If you don’t refuel somehow, you’re going to run out of steam. Get enough rest, squeeze in a little fun, and maybe take just 10 minutes to connect with friends.
(8) Get professional help if you need it. If you’re having trouble parenting or dealing with any of your other day-to-day responsibilities, a mental health professional can help you learn new coping skills. If your child is showing signs of stress like trouble sleeping, headaches, or acting sullen or angry, you also can talk with a school counselor.
(1) Limit kids’ exposure to worries. Try not to talk about your own fears when the kids are listening, and consider turning off the TV news.
(2) Share honestly but appropriately. You certainly don’t want to overwhelm your child with information, but it’s probably best to share some of your family’s financial situation.
(3) Economize in a way that’s clear and fair. If you need to scale back on your children’s after-school activities, letting them pick from a few options may decrease their disappointment.
(4) Keep predictability high. Kids like routine.
(5) Let kids contribute. Helping out builds self-esteem and a child’s sense of effectiveness in the world.
(6) Take a breather. If you feel your stress is affecting your ability to be kind and gentle, go off somewhere to regain your composure. Don’t let your kids feel it’s their fault you’re having a bad moment.
(7) Set aside “me” time. If you don’t refuel somehow, you’re going to run out of steam. Get enough rest, squeeze in a little fun, and maybe take just 10 minutes to connect with friends.
(8) Get professional help if you need it. If you’re having trouble parenting or dealing with any of your other day-to-day responsibilities, a mental health professional can help you learn new coping skills. If your child is showing signs of stress like trouble sleeping, headaches, or acting sullen or angry, you also can talk with a school counselor.
Help available for those with pain problems
Research shows that people with chronic pain are likely to try to tough it out without seeking the help of a health care professional. This is a mistake, because chronic pain could be a sign of an illness or injury that may progressively worsen if left untreated.
Chronic pain treatment often consists of prescription pain-relieving medications in conjunction with physical therapy, stress relief and relaxation therapies and psychological support.
It is important for those with chronic pain to remain as active as possible.
Activity and exercise provide both physical and emotional benefits and often inhibit the progression of chronic pain.
The American Society of Interventional Pain Physicians offers various types of resources and assistance for those with chronic pain. Log on to www.asipp.org for information.
Chronic pain treatment often consists of prescription pain-relieving medications in conjunction with physical therapy, stress relief and relaxation therapies and psychological support.
It is important for those with chronic pain to remain as active as possible.
Activity and exercise provide both physical and emotional benefits and often inhibit the progression of chronic pain.
The American Society of Interventional Pain Physicians offers various types of resources and assistance for those with chronic pain. Log on to www.asipp.org for information.
Sleep apnea device may not cure daytime sleepiness
Many people who suffer from sleep apnea continue to suffer excessive daytime sleepiness despite standard treatment with continuous positive airway pressure, or CPAP.
Sleep apnea occurs when the soft tissues at the back of the throat temporarily collapse during sleep, causing repeated breathing interruptions. Major symptoms include loud snoring and daytime sleepiness -- the latter of which, studies show, may cause irritability, cloud thinking and concentration, or increase the risk of traffic accidents.
CPAP treatment involves wearing a special face mask that delivers pressurized air to keep the airways open overnight.
In a study of 502 patients from 37 sleep centers who were using CPAP, researchers found that 6 percent continued to experience excessive daytime sleepiness.
Sleep apnea occurs when the soft tissues at the back of the throat temporarily collapse during sleep, causing repeated breathing interruptions. Major symptoms include loud snoring and daytime sleepiness -- the latter of which, studies show, may cause irritability, cloud thinking and concentration, or increase the risk of traffic accidents.
CPAP treatment involves wearing a special face mask that delivers pressurized air to keep the airways open overnight.
In a study of 502 patients from 37 sleep centers who were using CPAP, researchers found that 6 percent continued to experience excessive daytime sleepiness.
Helping one help oneself
When it comes to personal growth, the principle of the rich get richer and the poor get poorer applies. Self-help manuals and psychotherapy yields the most dramatic results in the people who need it the least. People who invest in personal growth not only gain strength and the ability to deal effectively with their issues , they further increase their resilience, commitment, motivation and skill in working on themselves. Working on yourself requires the ability to be scrupulously honest and exercise authority over your natural drive to act in self-interest. It begins with being able to submit to an outside authority, not only consider a subjective perspective. It is an uncomfortable discipline.
At times, it is important to stand up for your own views or interests, just as there are times when you need to be part of a team and accede to what is in the interests of the greater good.
At times, it is important to stand up for your own views or interests, just as there are times when you need to be part of a team and accede to what is in the interests of the greater good.
Vitamin D helps control gene implicated in MS
For the first time, researchers have found a direct link between vitamin D deficiency and the risk of developing multiple sclerosis in people with a genetic predisposition for the disease.
The study by a team of Canadian and British researchers suggests that too little of the "sunshine vitamin" in a mother during pregnancy and a child's early years may boost the risk of that child developing MS later in life.
The researchers found that proteins activated by vitamin D in the body bind to a particular stretch of DNA that lies next to a gene implicated in MS - called DRB1-1501 - and regulate what the gene does.
If there is a lack of vitamin D in the body, the gene may not function properly, the researchers say.
The study by a team of Canadian and British researchers suggests that too little of the "sunshine vitamin" in a mother during pregnancy and a child's early years may boost the risk of that child developing MS later in life.
The researchers found that proteins activated by vitamin D in the body bind to a particular stretch of DNA that lies next to a gene implicated in MS - called DRB1-1501 - and regulate what the gene does.
If there is a lack of vitamin D in the body, the gene may not function properly, the researchers say.
Vitamin D helps control gene implicated in MS
For the first time, researchers have found a direct link between vitamin D deficiency and the risk of developing multiple sclerosis in people with a genetic predisposition for the disease.
The study by a team of Canadian and British researchers suggests that too little of the "sunshine vitamin" in a mother during pregnancy and a child's early years may boost the risk of that child developing MS later in life.
The researchers found that proteins activated by vitamin D in the body bind to a particular stretch of DNA that lies next to a gene implicated in MS - called DRB1-1501 - and regulate what the gene does.
If there is a lack of vitamin D in the body, the gene may not function properly, the researchers say.
EA Sports active personal trainer
A year after Wii Fit’s release we finally have an exercise program worthy of continuing the craze that Nintendo started, offering a more sophisticated fitness regimen with a larger catalog of exercises and a body-tracking system that does not need the balance board to work. EA Sports Active delivers a strong focus on aerobics and cardio-based workouts that are programmed into a thirty-day challenge based on your personal profile.
Other exercises include variations on walking and running, kicking, punching, and dancing, and sports-related routines where you mime aspects of baseball, basketball, inline skating, tennis, and boxing.
Other exercises include variations on walking and running, kicking, punching, and dancing, and sports-related routines where you mime aspects of baseball, basketball, inline skating, tennis, and boxing.
Meditation may boost short-term visual memory
A certain type of meditation may help the brain retain images for short periods, says a new study on visual-spatial abilities.
When people view an object, they usually retain a clear picture of it in their visual short-term memory for only a few seconds before the details fade. An experiment by George Mason University researchers, though, found that people who practice Deity Yoga (DY) do much better at visual-spatial tasks shortly after they meditate.
The study's authors, writing in a recent issue of Psychological Science, said the finding may have "many implications for therapy, treatment of memory loss and mental training."
When people view an object, they usually retain a clear picture of it in their visual short-term memory for only a few seconds before the details fade. An experiment by George Mason University researchers, though, found that people who practice Deity Yoga (DY) do much better at visual-spatial tasks shortly after they meditate.
The study's authors, writing in a recent issue of Psychological Science, said the finding may have "many implications for therapy, treatment of memory loss and mental training."
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