3 steps to health

Posted on April 28, 2011 by Kirsten

Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity. ~World Health Organization, 1948

I believe that healthy living is a 3 part journey, which all need to work together for you to be health and peaceful person in this life. The three parts I am talking about are mind (calm, peaceful), fitness and diet (don’t like to use the word diet though). The article will be discussed into the three sections that I spoke about now, and I also I am thinking that I will share some of the experiences of becoming a happy, healthy and fit person.

As I sit and write this my body and mind are telling me, you have neglected me. This is true, which is one of the reasons I decided to put this article together. I have suffered with the flu and neck as well as shoulder pains. So, it seems it is time to stop being lazy and get back to a healthy routine.

Mind – A person need to pay attention to the health of their mind. To do this you may need to do brain exercise and keep your mind active. Truth be told, you would to live a conscious life, don’t you. I know I do. Living the conscious life is definitely going to keep your mind active and healthy. So, start living the conscious life, and you are sure to have a healthy mind. Something else that goes hand in hand with a healthy mind is, meditation. Now, if you have visited this blog before, I am sure you will have come across some posts on meditation. I have to be honest I let my daily routine of meditation slip, but will get back into soon. Meditation is a great way to find peace and clarity.

Here are some reasons and exercise that may help you.

Reasons

1. Improving intelligence

2. Better memory

3. Ward off possible brain diseases

Exercises

1. Reading

2. Puzzles

3. Riddles

Websites

1. Braingle

2. Peak genius

3. Lumosity

Meditation is known to help with calm and easing of the mind but does take some concentration, time and effort on your part but that should not stopping you from achieving peacefulness in your mind and heart. There are already some articles on the subject throughout the blog. If you are looking for more information about meditation, please let me know and I will see what I can do to provide you with the relevant information that you are requesting.

Tips

1. Make it part of your daily routine been in morning, night or any time that best suited to your life.

2. Have a quiet area free of distractions.

3. Find a position that is most comfortable for you as you will be in that position for 10mins or longer depending on how deep you want to go.

4. Find the right meditation music or even guided meditations that work for you.

5. Focus on your breath as it is the most important part of meditation

6. Let go of any thoughts that invade your mind while mediating just let them pass you by.

These are not in any particular order.

youtube and itunes have some great music and guided meditation for your practice. As I staid before I am consisting putting together some of my own meditation music in the future. Is that something you would be interested in?

Fitness, This is something we should all be doing at least 3x per week for thirty minutes or longer, but don’t over do it. Are you exercising? Exercise is anything from a simple daily walk around the block to 45 min run (which is what I am doing) There are so many ways to exercise and you need to find the one that works for you. For me, it is running and on the opposite end of the exercise wheel it would be yoga which I have not done in a long time. what I like about these choices it that yoga a meditation go hand in hand and yoga for runners is great because you can do some yoga poses before and after your run.

Here is slide show of 10 yoga poses for runners and it is also suggested to do at least one yoga class a week or practice yoga on your off days.

I may revisit this section as it a few poses but then again it is suggested that you do it after your run when your muscles are still warm. I am going to try the following before my runs.

1. Downward dog -

2. Triangle -

3. Childs pose -

4. Upward dog -

5. Peguin -

12 essential yoga poses

Posted on April 16, 2011 by Kirsten

Today I will sharing a post on the 12 poses for a sequence known as sun salutations

Are you still interested in doing Yoga?

I thought I would share a great first yoga sequence for you to do each and everyday for you to benefit. The workout I will be sharing with you is the 12 poses of sun salutations. You ask but what is the sun salutations and how can it help you?

Sun Salutations, this is a series of yoga poses that are the start of any great practice. Some of these poses are repeated, the reason for this is because it a set of flow poses. I will share with you a small description of each pose and how to do the sequence. At the end you will find a video of how this is now with visuals. I hope that you will enjoy this.

1. Mountain Pose: This is the position that is the start of any good sequence. this pose can help relieve back ache as well as help improve your posture. The basis of this pose is to stand with your feet together and your arms by your side. This poses also promote happiness and confidence as well as opening your body. so why not give this simple pose a go and starting building your yoga sequence.

2. Upward Salute: Now for the second pose which will stretch many muscles like your stomach and arms. I suppose you wondering how to do this,well let me explain. You will start in the mountain pose which i explained above. the only thing that really changes here is the posture of your upper body. lift your arms straight up to the sky,so that are straight above your head. start pointing your chest to the sky but don’t over arch your back. if you suffer from neck and back problems it is recommended not doing this pose as you may hurt yourself. Here are some of the benefits for this pose, decrease fatigue and your digestion. Other benefits are; the release of that feeling known as anxiety.

3. Standing Forward Bend: Here we are at the third pose, which will benefit you in many ways. some benefits are: Helps relieve the symptoms of menopause, increase blood circulation, therapeutic and will strengthen your knees. Now, how will you do this as the name suggests you will be touching your toes in this pose. the way to do is starting folding forward from the hips. the goal is touch your toes with straight arms and legs. Do not force your body and muscles to do something it does not want to do or you may just hurt yourself.

4. Yoga Lunge: would you like to strengthen your thighs, then this is pose to learn and do. Lets, move on to the benefits of the lunge. We know it will strengthen your thighs but what other benefits are there? This pose may relieve backache and tension in the hips. I will explain how you can do this pose. Although i am sure you all know how to do a lunge. Step back with your right foot so that leaning on your toes, bend your left knee as you bring your hands to the ground. Don’t let your left knee go over your left toes, keep your right leg straight and your right knee off the ground.

5. Downward Facing Dog: This is an enjoyable one to do and a great pose for strengthening of the muscles. I am going to share with you some of the benefits of the pose, it will strengthen your back,arms, and legs. Now I’ll explain how you would do this. The aim of this pose to form a triangle to do this, with your legs hip width apart. Come onto the floor, with your hands slightly forward and lift your knees off the floor . With straight your arms and legs, but don’t push yourself, try doing this pose with slightly bended knees in the beginning

6. Plank Position: This pose is great for the strengthen of the arms. Here are some benefits that you will experience with this pose, tone the stomach muscles as well as strengthening the wrists and spine. Now this is how you may do it,from downward dog, so that your body is in straight line. Your arms should be perpendicular to the floor and the shoulders directly over the wrists, torso parallel to the floor. Your legs should be should straight, with the pressure on your toes.

7. Four-Limbed Staff Pose: This pose is very similar to the plank pose and you will gain similar benefits, like the strengthening of wrists, arms, legs and stomach muscles. Firm your shoulder blades against your back ribs and press your tailbone toward your pubis. Your body should be held straight and should be parallel to the ground; Press your elbows tightly against your ribs and push them down towards your feet so that your shoulder blades are open.

8. Upward Facing Dog: Strengthens the arms, wrists and abdomen. Increases the flexibility in your spine. How to do this pose is the following: The tops of your feet should be firmly on the floor as well as your shins and thighs. Keep your arms by your waist and straight so, your upper body is off the floor.

9. Downward Facing Dog (Repeat): This is an enjoyable one to do and a great pose for strengthening of the muscles. I am going to share with you some of the benefits of the pose, it will strengthen your back,arms, and legs. Now I’ll explain how you would do this. The aim of this pose to form a triangle to do this, with your legs hip width apart. Come onto the floor, with your hands slightly forward and lift your knees off the floor . With straight your arms and legs, but don’t push yourself, try doing this pose with slightly bended knees in the beginning

10. Yoga Lunge (Repeat): would you like to strengthen your thighs, then this is pose to learn and do. Lets, move on to the benefits of the lunge. We know it will strengthen your thighs but what other benefits are there? This pose may relieve backache and tension in the hips. I will explain how you can do this pose. Although i am sure you all know how to do a lunge. Step back with your right foot so that leaning on your toes, bend your left knee as you bring your hands to the ground. Don’t let your left knee go over your left toes, keep your right leg straight and your right knee off the ground.

11. Standing Forward Bend (Repeat) : Here we are at the eleventh pose, which will benefit you in many ways. some benefits are: Helps relieve the symptoms of menopause, increase blood circulation, therapeutic and will strengthen your knees. Now, how will you do this as the name suggests you will be touching your toes in this pose. the way to do is starting folding forward from the hips. the goal is touch your toes with straight arms and legs. Do not force your body and muscles to do something it does not want to do or you may just hurt yourself.

12. Mountain pose: This is the position that is the start of any good sequence. this pose can help relieve back ache as well as help improve your posture. The basis of this pose is to stand with your feet together and your arms by your side. This poses also promote happiness and confidence as well as opening your body. so why not give this simple pose a go and starting building your yoga sequence.

If you enjoyed this post then please retweet and share to your heart’s content, it will be greatly appreciated.

Introduction to a yoga series

Posted on April 10, 2011 by Kirsten

Do you want to be at peace with yourself? Would you like to be more flexible?

What is yoga? This is when you take the three discipline, mental, spiritual and physical and you exercise your whole being.

A system of physical postures, breathing techniques, and meditation derived from Yoga but often practised independently especially in Western cultures to promote bodily or mental control and well-being. ~ source

Yoga, is not just an exercise, it is also about the spiritual and how it affects you as a complete person. To gain full benefit you need to include meditation as part of your practice. remember yoga and meditation go hand in hand. Although, I am sure there are people who just do yoga as an exercise. Some may benefit from just the practice, but I feel that it is good to do the meditation as well, as it may feel incomplete. Doing yoga may increase your life, and improve your flexibility as well as mental and physical well-being. Yoga is not just standing doing poses, there more to yoga then you may think. Then are different styles as well as having the eight limbs of yoga, which I will go into.

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The eight limbs of yoga

Yama: This refers to your attitude to the world around you, and the self-control you have in some situations life may throw at you. Another meaning would where do you stand when it comes to your integrity and your ethics.

Niyama: This basically refers to the rules/laws, meaning your self-discipline and spiritual observations. In simple terms – Personal Observations.

Asanas: Which refers to the actual poses, that you will learn. It talks about moving from one position to the next, achieving physical and mental clarity. The poses help with balance and posture.

Pranayama: Is the control of your breathing. The point of this is to learn how to control your breathing well-doing your practice. This may help you in a stressful situation.

Pratyahara: Your senses and how you control them, you’ll learn how to detach yourself from the outside world and bring your attention to yourself and within you.

Dharana: Concentration on inner awareness. concentration of the mind and, learning to deal with distractions from the mind.

Samadhi: A reference to union with yourself, you’ll learn to have a point of focus. You are sure to feel connected and at peace with yourself and the world around you.

So there you have it, a basic description of the eight limbs of yoga.

Now, for some yoga styles

Hatha: This usually referred to and understood as a physical activity in the west. What Hatha yoga tries to do is balance the body with various types of poses.

Vinyasa: This is a vigorous style that involves sun salutations, while moving to your breathing pace.

Ashtange: This is also a vigorous and a very athletic like style. It is also great for those like who like to yoga on their own, a self instructed style.

Bikram: Also know as the hot yoga. This is rather self-explanatory, you will being doing this in a hot room, as the name suggests.

Yin: Is known to stretch the tissues connecting the muscles, so that meditating for longer periods of time is more comfortable.

There are many other styles you can try but you need to find the one that is right for you.

Reasons to do yoga

Here I will share just a few of the many reasons and benefits to do yoga.

Improve your posture
Sleep better
More flexible
Combat stress
One with yourself
You are sure find peace
You will find that you are stronger
Managing your weight may be easier
You will be able to focus on the present
Your breathing will be more controlled

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Do you think those reasons are enough to get your to try yoga? I will be going into more of this in the future articles. I would love to read what you have to say about yoga and what yoga has done for you? In future articles I will be going into more detail about the things I have spoken about here, the best way to see this article is, as a introduction to a yoga series that I will be writting in the weeks and months to come.

Please, tweet and re-tweet to your heart’s content.

Image links

Lotus Flower

Yoga pose

How to start healthy eating

Posted on April 6, 2011 by Kirsten

Health is a state of complete physical, mental and social well-being and not merely the absence of disease and infirmity. ~ World Health Organization 1948

What is healthy eating?

This is when we decided we are tired of having problems with our weight or not having the energy to do everyday things. To achieve a healthier way of eating we should consist changing from a meal plan of high fat foods to a more balanced way of eating. A balance way of eating would included foods that are low in fat and carbohydrates that are on the lower scale of the GI (glycemic index) rating.

Glycemic Index – what is it?

“gyl” – glucose

“emic” – blood

“index” – meaning indicator

What the glycemic index, does it the following, it tells you what the ratings are for carbohydrate rich foods. The glycemic index is there to help you reduce your intake of fast sugars.

What are fast sugars, you ask?

These are sugars, that will raise sugar blood glucose levels quickly but then drop them just as quickly. Fast sugars are not great for sustaining energy and they will havoc with glucose levels, it can also be the cause of diabetes, which can be controlled. Here are some examples of sugars that are into blood stream quickly. These are also known as concentrated sugars

White sugar
Brown sugar
Glucose
Syrup
Honey

Did you know, that a lot of the nutrients in these sugars have been removed? The above information i am sure will give you an idea of the effect of “bad” sugars that should be limited or entirely avoided.

Now back to the glycemic index. Carbohydrates food that have a high GI value, will mean that the food will digest and absorb faster than carbohydrate with a low value. The lower value is better as your body will only need a small steady stream of insulin throughout the day, to increase your blood sugar levels at a safe rate. In other words the lower the value the less taxing on the body. Another benefit of this would be to project your body from weight gain and resistance from diabetes.

There are three categories for the glycemic index but you need not know the exact values of each food.

Fast Release – GI foods that have a greater value. these foods are released quickly, so your energy levels will be high but will drop quickly in a short time.

Food examples

White bread
Cream crackers
Rice cakes
Cake flour
Porridge oats
Weetbix
Corn flakes
Pumpkin
Beans
Energy drinks
Watermelon
Marie biscuits
Marshmallows
Honey
Jasmine rice
Baked potatoes
Turnips
All bran flakes

Medium release – These GI foods are released at a rate that is between the high GI and low GI and not one should worry about too much about this one. Here are some examples of this category though.

Food examples

Pita bread
Croissant
Coco pops
Condensed milk
Coco cola
Apricot
Banana
Pineapple
Raisins
Basmati rice
Couscous
Baby potatoes
Spinach
Bar one
Crumpet
Dried fruit mix
Frosties
Dates

Slow release – The one we all should aim for and the one that is best for blood sugar levels low GI foods are usually digested and a slow and steady pace, which is perfect for the body, and the way to go. The lower the GI the better it is for the body, as it is less taxing. I shall share with you some examples of low GI foods.

Food examples

Banana bread
Soya flour
Muesli
Semolina
Yoghurt
Strawberries
Marmalade
Cashews
Dried apple rings
Home made custard
Rusks
Fruit chutney
Popcorn
Barley
Lentils
Durum wheat pasta
Sweet corn
Sushi

There are many other foods that will fit into the three categories. If you have any to share, post them in the comments, and I’ll add them to the list. Do remeber that some countries rating maybe different, but they should all be rather similar. For a low GI plan to you will need to put the effort, and pay attention to the food you eat. A meal plan and shopping list will come in handy. All you need to do is starting changing what you eat one meal at a time.

There are many books, websites and dietician that can help you out.