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
Wednesday, September 15, 2010
The Most Exotic Place on Earth
"Because I am so rarely there, the most exotic place on Earth is where I am right now."
Where are you? Are you here right now? Close your eyes and listen. Then open them and look around. Whenever you can today, remember to be where you are.
-- A Year of Living Your Yoga by Judith Hanson Lasater
Where are you? Are you here right now? Close your eyes and listen. Then open them and look around. Whenever you can today, remember to be where you are.
-- A Year of Living Your Yoga by Judith Hanson Lasater
Friday, September 10, 2010
New Website Design
When you have time, please take a look at my new website design and give me some feedback.
http://www.nancescott.com/
Thanks and Happy Friday!
http://www.nancescott.com/
Thanks and Happy Friday!
Wednesday, September 8, 2010
Stress Can Kill You
Stress can kill you...
...this is not a metaphor or hyperbole, stress, unchecked is hurting you mentally, physically, and spiritually. Stress makes you anxious, sick, and tired. Upwards of 60% of all doctor visits are stress related ailments...digestive problems, muscular tension, headaches, heart palpitations, fatigue, etc. Then our stress overflows onto our family, friends, and co-workers, and into every crevice of our lives.
You're all very smart and informed people, so I'm sure most of this is not news to you. You've also probably heard that exercise, meditation, relaxation, eating more nutritious food, getting 7-8 hours of sleep a night, deep breathing, and stretching all help release and ward off the build up of stress hormones.
And it's because we all have built up stress and we all need to release it that these next 6-week yoga and pilates sessions will be focused on that topic. As we transition into a new schedule, class location, fall season, we'll practice letting go of our resistance to change and opening up to the new things to come.
I look forward to seeing you next week!
As always feel free to contact me and leave a comment on the blog with your thoughts and experiences.
Namaste
...this is not a metaphor or hyperbole, stress, unchecked is hurting you mentally, physically, and spiritually. Stress makes you anxious, sick, and tired. Upwards of 60% of all doctor visits are stress related ailments...digestive problems, muscular tension, headaches, heart palpitations, fatigue, etc. Then our stress overflows onto our family, friends, and co-workers, and into every crevice of our lives.
You're all very smart and informed people, so I'm sure most of this is not news to you. You've also probably heard that exercise, meditation, relaxation, eating more nutritious food, getting 7-8 hours of sleep a night, deep breathing, and stretching all help release and ward off the build up of stress hormones.
And it's because we all have built up stress and we all need to release it that these next 6-week yoga and pilates sessions will be focused on that topic. As we transition into a new schedule, class location, fall season, we'll practice letting go of our resistance to change and opening up to the new things to come.
I look forward to seeing you next week!
As always feel free to contact me and leave a comment on the blog with your thoughts and experiences.
Namaste
Saturday, September 4, 2010
Second Week
Happy Saturday Morning!
For me this week went well, however, I totally bailed on meditation and reading on Friday. At the time it seemed so necessary to skip, but when I did finally start the morning I realized that I really missed it! I missed out on the time in the morning, when the house is completely quiet and still and no one needs or expects anything from me. I'm going to try and remember how much I enjoy it (and miss it when it doesn't happen) the next time I think I "have to" skip it.
The food journaling is also going well and is helping me be aware of the times when I would normally reach for food out of stress/overwhelm/underwhelm....
This upcoming week, I'm going to continue with the meditation/reading time and food journal, but my new focus will be writing down 5 "accomplishments" at the end of each day.
I hope everything is going well for each of you. Please keep me up to date. I love reading your posts and staying connected!
Wishing you a blessing of a relaxing Labor Day Weekend.
Nance
For me this week went well, however, I totally bailed on meditation and reading on Friday. At the time it seemed so necessary to skip, but when I did finally start the morning I realized that I really missed it! I missed out on the time in the morning, when the house is completely quiet and still and no one needs or expects anything from me. I'm going to try and remember how much I enjoy it (and miss it when it doesn't happen) the next time I think I "have to" skip it.
The food journaling is also going well and is helping me be aware of the times when I would normally reach for food out of stress/overwhelm/underwhelm....
This upcoming week, I'm going to continue with the meditation/reading time and food journal, but my new focus will be writing down 5 "accomplishments" at the end of each day.
I hope everything is going well for each of you. Please keep me up to date. I love reading your posts and staying connected!
Wishing you a blessing of a relaxing Labor Day Weekend.
Nance
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