To all of my fellow yogis this is the month for you! September is National Yoga Month! Yoga is more than a way to recharge the mind, stretch muscles and boost flexibly, the practice can reconnect an individual to their inner being and the community around them. But what is yoga?
Yoga can be summarized as three possibilities or approaches:
1. Yoga as Power–
Yoga can be explained as a means to attain a degree of power or control over the body and mind. Yoga links the body and the mind through intense physical and mental effort. For instance, through rigorous physical practices a state of concentration is developed and maintained which is used to hold power over the body and the breath. Within this approach, such control is often seen as prerequisite to the body and mind becoming free of disturbances and distractions.
2. Yoga as Meditation –
In this approach, yoga is a tool for a movement towards a deeper relationship with your sense of soul, by searching both into and beyond what you experience as the everyday self. Yoga is a skill by which you seek to sustain awareness and clarity in spite of the impulses of everyday life. Yoga is a process by which you grow in your understanding of yourself. From this you come to realize that you can change those aspects of yourself that are unhelpful on your journey through life.
3. Yoga as Therapy –
Yoga is both a restorative and preventive as it is applied as a therapy to help people with emotional problems or poor health. The approach needs to be very different for each person. One person’s potential to change his or her situation will be affected by his or her problem, while another person’s problem will be affected by his or her potential to change his or her situation. Yoga as a therapy also presumes that are willing to accept some responsibility within your situation. Here, with the support of a teacher, you can introduce and work towards sustaining creative changes in your lifestyle.
The above three aspects of yoga- power, meditation and therapy – are mutually supportive in helping to maintain physical health, psychological vitality and spiritual purpose within the commitments of daily life, work and relationships. The guiding principle is to see the person rather than the problem or disease and to accept that more than a pre-ordained technique is involved.
To learn more about yoga and positions click here to purchase my e-book Living Healthy with Yoga.
Start doing your yoga today!!
Posted in Cultural Diversity, Holistic Health
Tagged being, e-book, inner, Living Healthy, meditation, mind, muscles, national yoga month, positions, power, preventive, relationship, September, therapy, yoga, yogis
After all of this information about Heart Healthy Living it is now time to start making a Heart Healthy Action Plan.
First if you do smoke make sure you stop immediately. Smoking lowers your HDL (good cholesterol) and increase your risk of heart attack, stroke and cancer. If you need assistance with stopping smoking here is a website that can help: http://www.smokefree.gov/ .
Reduce the stress in your life and get more exercise. Here are a couple of ways in which exercise releases endorphins, which can calm your frazzled nerves and allow you to de-stress.
- Getting the proper amount of sleep completely changes your attitude. So shoot for eight hours a night and don’t be afraid to grab a quick nap if you can.
- Try stress free exercises such as yoga, meditation, breathing, tia chi or prayer. Exercise can releases endorphins, which calm your frazzled nerves and allow you to de-stress.
- Start doing your cardiovascular exercises which can provides more energy, less depression, improved digestion and regularity.
Eat your nutritious foods such as more fiber foods, cut out high fat, saturated fats and cholesterol. Eat more foods that are high in monounsaturated fats such as olive oil and canola oil and polyunsaturated fats such as safflower, sunflower or corn oil. Start read your food labels (here is a website that shows you how to read your website: www.nhlbi.nih.gov
Watch your weight. If you weigh too much, your body stores more fat and cholesterol. This may cause your blood cholesterol level to rise. Since fat has many more calories (9 per gram) than protein (4 per gram) and starch (4 gram), the quickest way to lose weight is to reduce the amount of fat in your diet.
Check your blood pressure and cholesterol levels. This can be done through diet and healthy eating habits.
- Use healthy low sodium seasonings such as sprinkles low-salt herbal blends on foods,
- Try butter-flavored (fat free) powders on potatoes, vegetables and noodles.
- Use low-fat dressings and “light” or “fat free” mayonnaise on salads and sandwiches.
- Use non-stick sprays or cookware.
- Remove extra fat from meat and skin from poultry before eating.
- Microwave, broil, grill, bake or steam food without adding fat.
Now you know how you can have a healthy heart and now it is time to start making changes today. If you would like to have a personal heart healthy lifestyle meal plan, click here to find out how!
Posted in Heart Month, Nutrition
Tagged blood pressure, cholesterol, eating habits, exercise, fat, fat-free, fiber, food labels, foods, HDL cholesterol, heart healthy, Heart Healthy Action Plan, Heart Healthy Living, lifestyle, low fat, low sodium, monounsaturated fat, risk, salt, sleep, smoke, smoking, stress, weight, yoga
The Fall season is coming and the weather is starting to get cooler. This is a great time to start an daily active lifestyle plan of physical activity. Alot of times we start out doing a physical activity plan in January as a New Years resolution but starting in the Fall shows true commitment in achieving a goal. Each week make a effort to try to increase your physical activity by using some of these suggestions below. Here’s how you can to start:
If you are inactive try to increase your daily activities by:
- Taking the stairs instead of the elevator.
- Hiding the TV remote control.
- Making extra trips around the house or yard
- Walking whenever you can.
- Cut down on watching the television, computer and video games.
If you are sporadic with exercise then start becoming consistent by increasing your activity:
- Finding exercise activities you enjoy.
- Planning exercise activities in your day.
- Setting realistic goals.
If you are consistent with your physical activity then:
- Changing your routine if you start to get bored
- Exploring new physical fitness activities
There are alot of ways that you can do to stay active. Here are some exercises that you can do in a daily and weekly basis.
- Two to three times per week try do leisure activities such as golfing, bowling, softball or yard work and flexibility/stretching exercises such as stretching/yoga, push-ups, curl-ups and weight lifting.
- Three to five times per week include aerobic exercises for 20 or more minutes. Some aerobic exercises are brisk walking, bicycling jogging and swimming. Other exercises that can be included for three to five times per week are recreational exercises for 30 or more minutes. Some recreational exercises are soccer, basketball, martial arts, hiking, tennis and dancing.
What can you do on a daily basis as part of your physical activity plan? Start walking the dog, working in the garden, park your car farther away and take longer routes to where ever you go.
Exercise should not be a chore but it should be fun and exciting! Be creative by finding a variety of ways to stay active. Have your family, friends and co-workers to get involved with exercise. Good luck and enjoy!
Posted in Holistic Health, Nutrition
Tagged active, activities, aerobic, bicycling, bowling, consistent, creative, dancing, exercise, fitness, flexibility, golf, inactive, jogging, leisure, Living Healthy, physical actvity, recreational, soccer, sporadic, strenght, swimming, walking, week, weight lifting, yoga