Legs Up the Wall Reduces Stress

19 08 2012

It just takes five minutes in Legs Up the Wall pose to relieve stress. Sometimes I like to end my yoga session with Legs Up the Wall, or midday to rejuvenate my body and mind. This pose is considered an inversion pose and all inversion poses help to clear the mind. Situations, relationships, and we take on a new perspective when we are looking up, rather than down.

Practiced regularly, Legs Up the Wall may help to:

 Calm the mind

 Relieve low back tension

 Aid in relieving minor anxiety and depression

 Ease stress on the adrenal glands

 Reduce swelling and cramping in the legs and feet

 Aid in digestion

 Relieve minor headaches

 May help regulating blood pressure

 Insomnia

 May relieve some symptoms of menopause and PMS

CAUTION: Legs up the wall is generally not recommend for those menstruating, with eye problems, with neck or back problems, after third month of pregnancy, and anyone with heart problems. Check with your yoga teacher first. during this pose, bend your knees, touch your soles together, and slide the outer edges of your feet down the wall, bringing your heels close to your pelvis.

Moving into Legs Up the Wall:

Before beginning, you may want to have a blanket or two handy to use, if needed for support. Remember, comfort is important.

1: Stand next to wall with your left shoulder and left hip against the wall. Sit to the floor with the shoulder and hip remaining against the wall. (Option: place a folded blanket close to the wall and place buttocks on blanket when sitting.)

2: Swing around to bring your bottom up close to the wall and legs reaching up the wall towards the ceiling. Lower back and head to the floor. (Option: If using a blanket, position hips comfortably on blanket to relieve any back or leg discomfort.)

3. Move hips away from the wall if hamstrings are tight or lower back is uncomfortable. (Option: Bring soles of the feet together, bend knees out to the sides, and slide outside edges of feet down the wall towards the pelvis.)

4. Make sure the neck is comfortable. A folded towel under the head or neck may be helpful.

5. Arms are placed out to the sides away from the body with palms up. (Option: Body temperature may drop slightly. A blanket to cover up with may be helpful.)

6. Close the eyes and breathe deeply. Inhale and exhale slowly, filling and expelling the lungs.

7: After 5- 10 minutes, bring knees toward chest and roll to your right side. Remain on the right side and take 2-3 deep breaths before sitting up slowly.

Experiment with the blankets and positioning of the hips and legs.

Need to de-stress before going to bed? Grab a blanket and head for the nearest wall.

Tammy’s Challenges

Mind: Do what is necessary to be able to sleep 8 hours each night.

Body: Trade workout DVDs with a friend or borrow one from the library. Ask a friend to join you!

Soul: Smile at yourself each time you look in the mirror. You must love yourself before anyone else is able to love you.

Namaste

Tammy





Water and Lemon

1 08 2012

What is the saying? When life gives you lemons, make lemonade. What if you tried making the lemonade to avoid the lemons altogether?

I have found a great way to start my day. It has become a part of my morning ritual, along with washing my face and flossing and brushing my teeth. I drink a glass of warm water with the juice of one half of a lemon. It is easy and the benefits make it a priority for me.

Benefits:

  • Stronger immune system: A strong immune system helps to ward of disease. Lemons are high in vitamin C, which helps in fighting off colds. The potassium found in lemons helps to control blood pressure and has been shown to stimulate brain and nerve function.
  • Balances pH: A healthy body is alkaline. Lemons are an acidic food. But, when we consume lemons our bodies shift it to alkaline, creating a balanced pH.
  • Weight loss: The pectin fiber found in lemons, helps to reduce food cravings. So, maybe lemon and warm water in the morning will make for better food choices for the remainder of the day. It has been shown that people who eat a more alkaline diet lose weight faster.
  • Digestion: Warm water helps to stimulate the digestive tract and the muscle contractions to move foods through the digestion process. Lemon nutrients help to rid toxins in the digestive tract.
  • Natural Diuretic: Lemon juice increases urination and flushes out toxins. So, the toxins will be eliminated faster due to the increased rate of movement through the urinary tract.
  • Healthy skin: Lemon juice eliminated toxins from the blood helping to keep the skin clear. The vitamin C found in lemons helps to prevent wrinkles and blemishes.
  • Hydrates the body: Start the day off right by hydrating the body. When the body becomes dehydrated, the organs have a hard time functioning properly. This can lead to other health problems: stress, toxic buildup, and constipation, to name a few.

Do you think you could benefit from warm water and lemon juice every day?

Tammy’s Challenges

Growth does not come from one perspective. To achieve a healthy lifestyle, you must do more than concentrate on exercise alone. Diet changes will enhance your wellbeing, but it alone is not healthy. Let’s not forget the soul or spirit. It needs nurturing as well. So, here are a few mind (diet) – body (exercise) – soul (mental) challenges for you to try.

Mind: Pamper yourself with a good book, a nap, a bath….

Body: Call a friend and take an exercise class together.

Soul: Call a loved one and tell them, “I love you”.

I would love to hear from you.  Email: Tammy@TammYoga.com

Facebook: TammYoga

Twitter: @TammYoga

Namaste  (The spirit in me respects the spirit in you.)

Tammy





What’s So Great About Broccoli?

26 06 2012

Article printed in the Weekly Record Herald on June 24, 2012

I had a hard time with broccoli as a child. Mom saying “it’s good for you” just wasn’t enough for me to choose to eat it. I guess I am the type of person that needs to know why. It wasn’t until I was older and started to focus on a healthier body that I realized how wonderful broccoli is. Now, I eat broccoli several times a week. Mom would be proud.

You may have read about cruciferous vegetables as must-have foods we should eat several times a week. The cruciferous vegetables have been linked to lower rates of cancer, containing phytochemicals that increase the activity of certain enzymes in our bodies that fight cancer-causing agents. Broccoli is in the cruciferous family. This is the kind of information I needed to include broccoli in my diet on a regular basis.

Anyone watching their weight may want to consider adding more broccoli to their diet. The fiber in broccoli helps with digestion and is filling, while low in calories and fat. Here is where you need to be careful! How the broccoli is prepared (sauces, other ingredients, etc.) can add calories and fat. It can be steamed, microwaved, stir-fried, eaten raw in salads, and baked in casseroles. Be careful not to overcook, which would result in lowering the nutritional value.

Broccoli is available year-round, but best in fall and winter. Look for sturdy, dark-green spears with tight buds, no yellowing. If broccoli tops have more purple, it indicates a higher level of carotenoids. The stems are edible, so don’t throw them away. Peel, chop, and serve with the florets. Refrigerate for up to 3 days.

Broccoli Slaw From Eating Well: Winter 2004, The Eating Well Diabetes Cookbook (2005). The original recipe has been lightened with reduced-fat may and yogurt. This makes eight servings, 3/4 cup each.

Ingredients:

4 slices turkey bacon

One 12-16 ounce bag shredded broccoli slaw or one large bunch broccoli (about 1-1/2 pounds)

¼ cup low-fat or nonfat plain yogurt

¼ cup reduced-fat mayonnaise

3 tablespoons cider vinegar

2 teaspoons sugar

½ teaspoon salt, or to taste

Freshly ground pepper

One 8 ounce can low-sodium sliced water chestnuts, rinsed and coarsely chopped

½ cup finely diced red onion

Preparation:

Cook bacon in a large skillet over medium heat, turning frequently, until crisp, 5 to 8 minutes. (Alternatively, microwave on high for 2-1/2 to 3 minutes.) Drain bacon on paper towels. Chop coarsely. If using whole broccoli, trim about 3 inches off the stems. Chop the rest into ¼ inch pieces. Whisk yogurt, mayonnaise, vinegar, sugar, salt and pepper in a large bowl. Add water chestnuts, onion, bacon, and broccoli; toss to coat. Chill until serve time. You can also make ahead, cover, and chill for up to 2 days.
Tammy’s Challenges

Growth does not come from one perspective. To achieve a healthy lifestyle, you must do more than concentrate on exercise alone. Diet changes will enhance your wellbeing, but it alone is not healthy. Let’s not forget the soul or spirit. It needs nurturing as well. So, here are a few mind (diet) – body (exercise) – soul (mental) challenges for you to try.

Mind: Try a new healthy recipe or make a favorite recipe healthier.

Body: Take the stairs, park further away from destination, bike or walk on errand.

Soul: Before bed imagine your perfect tomorrow.
I would love to hear from you.

Email: Tammy@TammYoga.com

Facebook: TammYoga

Twitter: @TammYoga.

Namaste  (The spirit in me respects the spirit in you.)

Tammy