We talked about this in all of the yoga classes this week, so I wanted to be sure and get it out on the blog. Remember, give yourself 3-5 minutes everyday this week to practice some sort of breathing technique, even if you choose to simply sit and observe the breath. It is a great way to keep yourself relaxed and refreshed during the holiday season.
If you feel the breathing rhythm is causing or increasing anxiety, go back to simply watching the breath and if you are already stressed, stick to the Balanced or Relaxing breathing rhythm, since the energizing breath could make you more tense.
Inhalation Hold Exhalation Hold Effect
4 1 8 4 Relaxing
6 2 6 2 Balanced
6 4 6 1 Energizing
Enjoy and let me know how it effects your day.
Tuesday, November 23, 2010
Monday, November 22, 2010
Happy Thanksgiving!
I just read this today and it really struck a chord with me, so I wanted to pass it on..
"...it is the actions you take on a daily basis that will have a cumulative effect on your health..."
So simple, yet easy to overlook!
This is something we need to always remember, but especially as we move into the holiday season, where many of us are moved out of our normal schedule and presented with less nutritous food options. It is a good idea to take a moment each day to check in with yourself and catch any minor imbalances, then make adjustments, instead of waiting weeks, months, even years, and wondering why we don't feel so well any more.
It could be as simple as going to bed an hour earlier that night, or drinking more water now, or maybe eating an extra serving of fruit and vegetables for a couple days.
Whatever it is, please take time to listen to yourself and what you truly need.
"...it is the actions you take on a daily basis that will have a cumulative effect on your health..."
So simple, yet easy to overlook!
This is something we need to always remember, but especially as we move into the holiday season, where many of us are moved out of our normal schedule and presented with less nutritous food options. It is a good idea to take a moment each day to check in with yourself and catch any minor imbalances, then make adjustments, instead of waiting weeks, months, even years, and wondering why we don't feel so well any more.
It could be as simple as going to bed an hour earlier that night, or drinking more water now, or maybe eating an extra serving of fruit and vegetables for a couple days.
Whatever it is, please take time to listen to yourself and what you truly need.
Thursday, November 18, 2010
Holiday Eating
I want to take a moment to refresh your memory, just in time for Thanksgiving, about some tips for holiday eating. Then you can take what you learn at Thanksgiving into the rest of the holiday season.
This time of year can be a little taxing, if you’re trying to eat right and all the holiday goodies are staring at you, vying for attention. I want you to enjoy the holidays, enjoy the food, but be good to yourself in the process. What follows are a few tips to help you come through the holidays feeling renewed and full of joy, not wishing you hadn’t eaten a third piece of pumpkin pie & collapsed on the couch feeling gorged.
All foods can be included in healthy living, as long as we pay attention to portion sizes and frequency. Fortunately, many traditional Thanksgiving dishes are fairly healthy and adjustments to preparation methods can increase their nutritional value.
If you are unsure of the proper portion size, then try serving yourself like you would serve a 4-year-old child -- very small amount of each item.
Traditional Dishes:
1. Turkey – low fat, good source of protein
2. Stuffing – contains healthy fat, if prepared with olive oil vs. butter or margarine. Try enjoying only 1/4 cup.
3. Cranberry Sauce – fresh recipes are best, good source of vitamin C.
4. Mashed Potatoes – depends what you put in or on them, watch serving size if you’re eating stuffing also.
5. Sweet Potatoes – generally a better carbohydrate source than white potatoes, good source of beta-carotene, vitamin C, and fiber. Again, it depends what you put in or on them, try truly enjoying a small portion, like 1/4 cup.
Quick Tips:
Be conscious of portion sizes.
Eat a light snack (high fiber, fruit, veggies) before you go. If you arrive hungry, it will be very tempting to overindulge.
Eat only your favorite dishes. Don’t feel obligated to try everything.
Take your time when eating.
Drink plenty of water.
If you have to try multiple desserts, take bite-size portions.
Balance your intake over several days. When you’re not at a holiday celebration, eat lighter, lower-fat meals and snacks.
Along with calorie intake, you also need to be aware of your physical activity level. Don’t forgo your workouts. Remember, they’re not only good for the body, but also the mind and spirit. If you can’t fit in the entire workout, break it into smaller increments or rearrange items in your schedule, but don’t skip it. Even a few extra walks can help. That said, if you are sick, please do not force a workout. Give your body some extra rest so that it can heal and you can get back to your exercise program sooner.
I wish all of you a safe and happy holiday season. Please post any questions or suggestions you may have. I would love to hear what eating, exercise, and mindful practices work for you!
Source: American Council on Exercise and Walter Willlett M.D.,D.P.H - Professor of medicine at Havard medical School, Chairman of nutrition dept. at Harvard School of Public Health
This time of year can be a little taxing, if you’re trying to eat right and all the holiday goodies are staring at you, vying for attention. I want you to enjoy the holidays, enjoy the food, but be good to yourself in the process. What follows are a few tips to help you come through the holidays feeling renewed and full of joy, not wishing you hadn’t eaten a third piece of pumpkin pie & collapsed on the couch feeling gorged.
All foods can be included in healthy living, as long as we pay attention to portion sizes and frequency. Fortunately, many traditional Thanksgiving dishes are fairly healthy and adjustments to preparation methods can increase their nutritional value.
If you are unsure of the proper portion size, then try serving yourself like you would serve a 4-year-old child -- very small amount of each item.
Traditional Dishes:
1. Turkey – low fat, good source of protein
2. Stuffing – contains healthy fat, if prepared with olive oil vs. butter or margarine. Try enjoying only 1/4 cup.
3. Cranberry Sauce – fresh recipes are best, good source of vitamin C.
4. Mashed Potatoes – depends what you put in or on them, watch serving size if you’re eating stuffing also.
5. Sweet Potatoes – generally a better carbohydrate source than white potatoes, good source of beta-carotene, vitamin C, and fiber. Again, it depends what you put in or on them, try truly enjoying a small portion, like 1/4 cup.
Quick Tips:
Be conscious of portion sizes.
Eat a light snack (high fiber, fruit, veggies) before you go. If you arrive hungry, it will be very tempting to overindulge.
Eat only your favorite dishes. Don’t feel obligated to try everything.
Take your time when eating.
Drink plenty of water.
If you have to try multiple desserts, take bite-size portions.
Balance your intake over several days. When you’re not at a holiday celebration, eat lighter, lower-fat meals and snacks.
Along with calorie intake, you also need to be aware of your physical activity level. Don’t forgo your workouts. Remember, they’re not only good for the body, but also the mind and spirit. If you can’t fit in the entire workout, break it into smaller increments or rearrange items in your schedule, but don’t skip it. Even a few extra walks can help. That said, if you are sick, please do not force a workout. Give your body some extra rest so that it can heal and you can get back to your exercise program sooner.
I wish all of you a safe and happy holiday season. Please post any questions or suggestions you may have. I would love to hear what eating, exercise, and mindful practices work for you!
Source: American Council on Exercise and Walter Willlett M.D.,D.P.H - Professor of medicine at Havard medical School, Chairman of nutrition dept. at Harvard School of Public Health
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