Tuesday, July 31, 2012
A Yoga Offer to Health Care Professionals
by Baxter
Before I can let you in on my offer to health care professionals, I need to give you a little background information on how the offer came to be. As many of you know, I spent the first part of my professional life as a family MD, working in a busy primary care office, dispensing prescriptions for all sorts of diseases and acute illnesses, and sending patients off to see the physical therapist or the MD specialists when the situation warranted it. Nowhere in my training was there any mention of “alternative” or “complementary” therapies that I might offer to my patients. (That situation is slowly changing in this country, thank goodness!)
When I first started doing yoga in 1994, it was a completely personal thing; it felt really good for my overworked body and my stressed-out mind. I felt more grounded, clear and rested after my practices and that was enough incentive for me to continue to practice. I finally decided my interest was growing beyond the personal and I wanted to learn more so I could teach yoga, too. One of the first workshops I offered was to the medical staff at the hospital my patients would go to if seriously ill. It had a staff over 200 admitting doctors. My theme was the health benefits of yoga, and my hope was to expose my colleagues to those benefits, who by and large had never done yoga and had a very confused idea of what it was. I recall that several of the family docs in my practice attended the evening session, along with several nurses and perhaps one or two other staff docs. It was by no means the turnout I had hoped for, but it was a start.
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| Clouds Reflected in Jade Green Lily Pond by Nina Zolotow |
Since that time, I have been delighted to have several doctors, nurses, nurse practitioners, physical therapists and other health care providers attend classes regularly. And they often express how beneficial the practice is for them, and simultaneously express their frustration with the demands of the works schedule that often makes it hard for them to attend as often as they would like. Such is the reality of these hardworking people.
So, even though I have had some health care workers in class over the years, I have always had this underlying impression that the vast majority of docs and others in my community have never taken a class, let alone investigated the variety of styles of yoga that they or their patients might explore to assist in improving their health. This is despite decent articles in magazines like Yoga Journal and Yoga International that provide overviews of yoga styles and what a student can expect to encounter in regards to physical demands and such.
This is why I was delighted to be invited to a yoga blogger’s Round Table on July 23, 2012, sponsored by the National Institute of Health’s NCCAM division, the Complementary and Alternative Medicine branch that sponsors studies on the potential benefits of practices like yoga, meditation and Tai Chi, to mention just a few. And for those unfamiliar with this part of our federal government, they have funded and completed perhaps a dozen studies in the past 12 years or so, looking at the benefit of yoga on a variety of conditions.
The purpose of the Round Table was to engage a group of bloggers who are writing about yoga and health in a dialogue about what they are doing there and to get any input from us out here in the real world. Super exciting! Leading up the event, we were given access to view a new seventeen-minute video they are releasing tomorrow on some new studies on yoga and health, which also provides some guidelines on yoga’s benefits and situations where caution should be given to patients. I watched it immediately and was delighted in the balanced information they are providing, so do check it out this week when you get a chance (see http://nccam.nih.gov/video/yoga-trailer).
Later that day, the webinar began with about seven bloggers from around the US online and on a conference call to hear more about what the NCCAM folks are up to and to get our feedback. At one point in the presentation they shared what they called “tips for consumers,” which were all pretty reasonable. As always, they suggested that you discuss your interest in starting yoga for your health with you health care provider. This seems often a kind of perfunctory recommendation that we hear a lot. But it brought up my ongoing concern that there is a disconnect between this recommendation and what your doc may actually know about yoga, so I raised my cyber-hand and suggested that patients might also want to ask their doctor or nurse practitioner what their personal experience has been with yoga before deciding if any advice given by the doc about yoga is sound advice.
I obviously see a gap that exists between what my fellow yoga professionals and I know about the benefits of yoga, and what the medical establishment knows about yoga. I often gripe about this, and nothing changes. As it turns out, a few days later I am away at a yoga festival, and doing a Zen Meditation workshop on the first day, and things get quiet inside (me, of course!). And as often happens a first step suggestion arises in the quiet: get more health care professionals to my yoga classes! After a bit more reflection, I came up with a plan. I will now do what I can to make this a reality in my classes with the following offer: for all you health care professionals out there, your first class with me is free. (See bellyoga.info for a schedule of my local classes and my workshops around the country.)
Now, I know that most of our readers are already doing yoga. But you all know health care workers who have never done yoga, could really use it, and would potentially share their new discovery of yoga with their patients. So I am hoping you will spread the word, on Facebook, Twitter and any other means at your disposal to get the word out. And if you teach, consider making a similar offer to your communities and students as well. I’d love to see 2012 go down as the year that saw a huge exposure of yoga to the medical world in a more real and tangible way, and I am hoping you can help! I know it might be a small step, but sometimes a small step can get things moving in the right direction. And don’t forget to check out the NCCAM web site http://nccam.nih.gov/, as they have a lot of good info for the public regarding the research they have completed. I’ll let you know about two studies featured in their video in the next week or so.
The 14-percent advantage of eating little and then a lot: Putting it in practice
In my previous post I argued that the human body may react to “eating big” as it would to overfeeding, increasing energy expenditure by a certain amount. That increase seems to lead to a reduction in the caloric value of the meals during overfeeding; a reduction that seems to gravitate around 14 percent of the overfed amount.
And what is the overfed amount? Let us assume that your daily calorie intake to maintain your current body weight is 2,000 calories. However, one day you consume 1,000 calories, and the next 3,000 – adding up to 4,000 calories in 2 days. This amounts to 2,000 calories per day on average, the weight maintenance amount; but the extra 1,000 on the second day is perceived by your body as overfeeding. So 140 calories are “lost”.
The mechanisms by which this could happen are not entirely clear. Some studies contain clues; one example is the 2002 study conducted with mice by Anson and colleagues (), from which the graphs below were taken.
In the graphs above AL refers to ad libitum feeding, LDF to limited daily feeding (40 percent less than AL), IF to intermittent (alternate-day) fasting, and PF to pair-fed mice that were provided daily with a food allotment equal to the average daily intake of mice in the IF group. PF was added a control condition; in practice, the 2-day food consumption was about the same in AL, IF and PF.
After a 20-week period, intermittent fasting was associated with the lowest blood glucose and insulin concentrations (graphs a and b), and the highest concentrations of insulin growth factor 1 and ketones (graphs c and d). These seem to be fairly positive outcomes. In humans, they would normally be associated with metabolic improvements and body fat loss.
Let us go back to the 14 percent advantage of eating little and then a lot; a pattern of eating that can be implemented though intermittent fasting, as well as other approaches.
So, as we have seen in the previous post (), it seems that if you consume the same number of calories, but you do that while alternating between underfeeding and overfeeding, you actually “absorb” 14 percent fewer calories – with that percentage applied to the extra calorie intake above the amount needed for weight maintenance.
And here is a critical point, which I already hinted at in the previous post (): energy expenditure is not significantly reduced by underfeeding, as long as it is short-term underfeeding – e.g., about 24 h or less. So you don’t “gain back” the calories due to a possible reduction in energy expenditure in the (relatively short) underfeeding period.
What do 140 calories mean in terms of fat loss? Just divide that amount by 9 to get an estimate; about 15 g of fat lost. This is about 1 lb per month, and 12 lbs per year. Does one lose muscle due to this, in addition to body fat? A period of underfeeding of about 24 h or less should not be enough to lead to loss of muscle, as long as one doesn’t do glycogen-depleting exercise during that period ().
Sounds good? It actually gets better. Underfeeding tends to increase the body’s receptivity to both micronutrients and macronutrients. This applies to protein, carbohydrates, vitamins etc. For example, the activity of liver and muscle glycogen synthase is significantly increased by underfeeding (the scientific term is “phosphorylation”), particularly carbohydrate underfeeding, effectively raising the insulin sensitivity of those tissues.
The same happens, in general terms, with a host of other tissues and nutrients; often mediated by enzymes. This means that after a short period of underfeeding your body is primed to absorb micronutrients and macronutrients more effectively, even as it uses up some extra calories – leading to a 14 percent increase in energy expenditure.
There are many ways in which this can be achieved. Intermittent fasting is one of them; with 16-h to 24-h fasts, for example. Intermittent calorie restriction is another; e.g., with a 1/3 and 2/3 calorie consumption pattern across two-day periods. Yet another is intermittent carbohydrate restriction, with other macronutrients kept more or less constant.
If the same amount of food is consumed, there is evidence suggesting that such practices would lead to body weight preservation with improved body composition – same body weight, but reduced fat mass. This is what the study by Anson and colleagues, mentioned earlier, suggested ().
A 2005 study by Heilbronn and colleagues on alternate day fasting by humans suggested a small decrease in body weight (); although the loss was clearly mostly of fat mass. Interestingly, this study with nonobese humans suggested a massive decrease in fasting insulin, much like the mice study by Anson and colleagues.
Having said all of the above, there are several people who gain body fat by alternating between eating little and a lot. Why is that? The most likely reason is that when they eat a lot their caloric intake exceeds the increased energy expenditure.
And what is the overfed amount? Let us assume that your daily calorie intake to maintain your current body weight is 2,000 calories. However, one day you consume 1,000 calories, and the next 3,000 – adding up to 4,000 calories in 2 days. This amounts to 2,000 calories per day on average, the weight maintenance amount; but the extra 1,000 on the second day is perceived by your body as overfeeding. So 140 calories are “lost”.
The mechanisms by which this could happen are not entirely clear. Some studies contain clues; one example is the 2002 study conducted with mice by Anson and colleagues (), from which the graphs below were taken.
In the graphs above AL refers to ad libitum feeding, LDF to limited daily feeding (40 percent less than AL), IF to intermittent (alternate-day) fasting, and PF to pair-fed mice that were provided daily with a food allotment equal to the average daily intake of mice in the IF group. PF was added a control condition; in practice, the 2-day food consumption was about the same in AL, IF and PF.
After a 20-week period, intermittent fasting was associated with the lowest blood glucose and insulin concentrations (graphs a and b), and the highest concentrations of insulin growth factor 1 and ketones (graphs c and d). These seem to be fairly positive outcomes. In humans, they would normally be associated with metabolic improvements and body fat loss.
Let us go back to the 14 percent advantage of eating little and then a lot; a pattern of eating that can be implemented though intermittent fasting, as well as other approaches.
So, as we have seen in the previous post (), it seems that if you consume the same number of calories, but you do that while alternating between underfeeding and overfeeding, you actually “absorb” 14 percent fewer calories – with that percentage applied to the extra calorie intake above the amount needed for weight maintenance.
And here is a critical point, which I already hinted at in the previous post (): energy expenditure is not significantly reduced by underfeeding, as long as it is short-term underfeeding – e.g., about 24 h or less. So you don’t “gain back” the calories due to a possible reduction in energy expenditure in the (relatively short) underfeeding period.
What do 140 calories mean in terms of fat loss? Just divide that amount by 9 to get an estimate; about 15 g of fat lost. This is about 1 lb per month, and 12 lbs per year. Does one lose muscle due to this, in addition to body fat? A period of underfeeding of about 24 h or less should not be enough to lead to loss of muscle, as long as one doesn’t do glycogen-depleting exercise during that period ().
Sounds good? It actually gets better. Underfeeding tends to increase the body’s receptivity to both micronutrients and macronutrients. This applies to protein, carbohydrates, vitamins etc. For example, the activity of liver and muscle glycogen synthase is significantly increased by underfeeding (the scientific term is “phosphorylation”), particularly carbohydrate underfeeding, effectively raising the insulin sensitivity of those tissues.
The same happens, in general terms, with a host of other tissues and nutrients; often mediated by enzymes. This means that after a short period of underfeeding your body is primed to absorb micronutrients and macronutrients more effectively, even as it uses up some extra calories – leading to a 14 percent increase in energy expenditure.
There are many ways in which this can be achieved. Intermittent fasting is one of them; with 16-h to 24-h fasts, for example. Intermittent calorie restriction is another; e.g., with a 1/3 and 2/3 calorie consumption pattern across two-day periods. Yet another is intermittent carbohydrate restriction, with other macronutrients kept more or less constant.
If the same amount of food is consumed, there is evidence suggesting that such practices would lead to body weight preservation with improved body composition – same body weight, but reduced fat mass. This is what the study by Anson and colleagues, mentioned earlier, suggested ().
A 2005 study by Heilbronn and colleagues on alternate day fasting by humans suggested a small decrease in body weight (); although the loss was clearly mostly of fat mass. Interestingly, this study with nonobese humans suggested a massive decrease in fasting insulin, much like the mice study by Anson and colleagues.
Having said all of the above, there are several people who gain body fat by alternating between eating little and a lot. Why is that? The most likely reason is that when they eat a lot their caloric intake exceeds the increased energy expenditure.
Monday, July 30, 2012
The Difference a Year Makes...
This past week I have been doing a lot of reflecting. A year ago I was in the midst of a miserable summer. I hurt my back in early June and serious spasms. You know that commercial with the older lady- the "help I've fallen and I can't get up" commercial? THAT is exactly what happened. I walked outside after some mini spasms throughout the day and my back/legs just gave out and I literally fell to the ground on my hands and knees. I couldn't stand up- it was the worst experience. I was finally able to get my phone out of my purse and called my friend Cindy to come help (she was nearby). I went all summer with pain- I couldn't do normal activities. I made it through church but couldn't stay for ABF because of the sitting; a 6 hour trip took me 8 hours; I relied a LOT on others. I finally took it upon myself (after not having a good chiro experience) to go to an orthopedic doctor. After physical therapy and no change he ordered an MRI. Final diagnosis came in October- I had degenerative disks (I found that out in August), arthritis in my lower back (also found in August), bursitis in my hips (august) and finally in October I found out the source of all the pain was an enlarged (aka bulging) disc in my lower back. The doctor wanted me to do a few things and keep away from a few things. I stayed away from running for a few months and zumba for 6 before I decided to give it another shot.
This summer- I have had an amazing summer! I have been able to hike, go on multiple extended car trips, exercise for more than 15-20 minutes at a time and zumba again. And, as I mentioned earlier this month I discovered spin. Cycling is one of the things that the doctor wanted me to try but I sort of put it off. I finally decided to give spin a shot and found out that I LOVE it!
So, what have I learned?
1. Listen to your body. Last summer I couldn't do anything- this summer I can. However, I know when my body has hit the wall. I have learned what works for me and what doesn't and how much effort I can give. I have learned that when I have a bit of a spasm to back off and let it calm down instead of pushing through it. I have learned that when it hurts- that's when you have pushed the body too far.
2. Encouragement is KEY! Without the encouragement of others I know that I would have given up or eased up on my training. But with others pushing me and supporting me I know that I have a support system in place that will keep me going when I want to quit.
This summer- I have had an amazing summer! I have been able to hike, go on multiple extended car trips, exercise for more than 15-20 minutes at a time and zumba again. And, as I mentioned earlier this month I discovered spin. Cycling is one of the things that the doctor wanted me to try but I sort of put it off. I finally decided to give spin a shot and found out that I LOVE it!
So, what have I learned?
1. Listen to your body. Last summer I couldn't do anything- this summer I can. However, I know when my body has hit the wall. I have learned what works for me and what doesn't and how much effort I can give. I have learned that when I have a bit of a spasm to back off and let it calm down instead of pushing through it. I have learned that when it hurts- that's when you have pushed the body too far.
2. Encouragement is KEY! Without the encouragement of others I know that I would have given up or eased up on my training. But with others pushing me and supporting me I know that I have a support system in place that will keep me going when I want to quit.
Wednesday, July 25, 2012
SATISFACTION
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| Watermelons are BACK!!! YEAH |
What a fabulous word…YES…I would have to say that I am content with a lot of things. I do not have to look for approval or contentment outside of myself, worrying about the whole “I am not good enough” thing. Maybe, when I was younger and not older and wiser like today, I would run around trying to please everyone, and put my own feelings aside and even to a non boundary fault…YUCK YUCK…and OH did I say YUCK. This journey I call life has blessed me with many discoveries of positive growth and has opened my eyes to seeing all that I have gone through as part of that process. If you have read my bio, you can understand a bit of what I am talking about.
I want to really dig deeper into my satisfaction though as it relates to my fitness and maintaining ME at 48. YES…I am serious about my health, maintain a good quality of life, and the outer shell benefits of that…of course…LOVE it. I would not be truthful with you if I did not admit that. The point I am trying to make is that I am content…I do not need to look further , to look better, to be thinner, to be leaner, to be more muscular…I am truly content with my work and maintenance feels over the top satisfying . I can and do get satisfaction each day as I live being the BEST me with all my limitations…I am GOOD.
I have been around the block to hear and see so many people who are not happy even when they reach their goals and even living their goals…meaning a healthy lifestyle…it is still not enough. It saddens me because that is a deeper issue…the one that haunts within, the one that may creep in from the past or be caused by the past or even the present. Let me tell you being a positive advocate for counseling, therapy, and woman of strong faith …this would be the time to visit that part of life…to see what the heck is going on to cause such unhappiness and nonacceptance of self. Been there, done that, and greatly appreciative of all that I have learned and having God on my side through the process…HIP HIP HOORAY, HEALED, and Happily Ever After Content!
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| Daughters are Fabulous |
I look at myself and NO…no longer that 20 something that I see in both my daughter and stepdaughter…absolute peaches and cream skin beauties they are…WOW…I marvel in that for them. But that is how it is supposed to be…48 comes with love lines, and battle scars that I have earned from my journey of life, having children, surgeries, and the overall aging process…I mean really…am I supposed to look 20 something... A BIG NO…I am being real here…seriously…and I will not undergo any process on my face to take away the privilege and honor of being ME. Will I do my BEST to be my BEST…of course…I am trendy, not frumpy, and love to feel sexy. Being healthy satisfies all those things for me and that is who I want to be…ME.
I believe in the word “enough”, and when it comes to my fitness…it is good enough. Satisfaction applies to so many things in my life…the contentment of being healthy is just a part of Darla…I do not believe that the grass is greener on the other side, wanting to outdo the “Jones’” , and that more is better. I do believe in the saying “I may not have the best of everything but I make the BEST of everything I have”, that less is more, enjoying the simple things, in not sweating the small stuff, and in daily miracles. It is important for me to feel satisfaction, contentment, and value every moment...If I did not do that…I do not think that life would make sense. You may see Darla, the fitness expert, but let me introduce you to Darla, the satisfied person.
IN YOUR FACE MOTIVATIONS
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| GREAT MOTIVATION TO MOVE IDEA |
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Stay Healthy Quinoa Chicken with Sun dried Tomato & Fresh Basil Thanks for stopping by my Blog, hope you enjoy the content, and if you have not become a follower yet, I would love to see your face on my friend's list. If you are inspired, LIKE my entry, leave a comment and I look forward to responding! Have a Fabulous Week! Stay Healthy! Darla:) |
Tuesday, July 24, 2012
Thursday, July 19, 2012
On Vacation
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| Hadley Cove by Brad Gibson |
Setbacks or hurdling obstacles?
This past week has been one of "setbacks"- in a way. I traveled out of town for an education conference and as I was really getting involved in the workouts I was dreading the traveling part. The actual conference was GREAT but the extent of my workouts were walking between buildings and classes and the movement in classes (dancing/theater). I did do one night of arm exercises in the hotel room but it really wasn't enough.
So- the lessons I have learned this week:
1. Go prepared- My lunches were at the mercy of what was prepared- next time, I'll know to take a cooler with ice to keep things cold. There was no bottled water offered and I only had one bottle filled with ice that I tried to drink to keep refilled but by lunchtime or a little after there was not much left in it. I need to plan as if I will not have the tools I need to succeed.
2. Go knowing that sometimes plans just don't work out- I had a hotel that had an exercise room but when I checked it out- there was no way I was going to be able to use it- the hours were not conducive to our schedule. And, while I did the arm exercises once, my original plan was to do them every night- that obviously didn't happen. I was in information overload and?my body was just exhausted.
3. Go and understand that returning to "normalcy" will take a little bit of adjustment but each day is a brand new day- it's a clean slate and sometimes there will be obstacles to hurdle- the best thing to do is just keep plugging away and it will all work out in the end.
So- the lessons I have learned this week:
1. Go prepared- My lunches were at the mercy of what was prepared- next time, I'll know to take a cooler with ice to keep things cold. There was no bottled water offered and I only had one bottle filled with ice that I tried to drink to keep refilled but by lunchtime or a little after there was not much left in it. I need to plan as if I will not have the tools I need to succeed.
2. Go knowing that sometimes plans just don't work out- I had a hotel that had an exercise room but when I checked it out- there was no way I was going to be able to use it- the hours were not conducive to our schedule. And, while I did the arm exercises once, my original plan was to do them every night- that obviously didn't happen. I was in information overload and?my body was just exhausted.
3. Go and understand that returning to "normalcy" will take a little bit of adjustment but each day is a brand new day- it's a clean slate and sometimes there will be obstacles to hurdle- the best thing to do is just keep plugging away and it will all work out in the end.
Balance, Life, and Vacation
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| On Vacation! |
If you tuned into my last Blog, you may have figured out that I was going on vacation…well…I DID and had a blast…except for the nasty scrape and bruise to my bootie that I am still healing from …talk about a pain in the backside…YIKES…I will go more into that in a bit. Let me just tell you that I am a simple gal and when it comes to our boat trips, I pack light because we are usually in swim suits most of the time, don’t wear makeup…don’t need it and rarely wear it anyway, lots of sunscreen…non-stinging waterproof please, Burt’s Bees lip balm, and my MUST have leave in spray conditioner to get out the tangles from lots of swimming;)…Woo Hoo that is what I am talking about…simplicity as it’s vacation BEST.
When Friday came, I took my watch off and did not concern myself with what time it was for one full week…no time constraint, no schedules…AHHH…such a free feeling to do whatever I wanted, when I wanted without hurry, deadline, and just reading my body for eating times and sleeping…and of course enjoying quality time with hubby, boating fun and the great outdoors. It truly seems like life should be this simple, this stress free most of the time. I think it is important to MAKE IT HAPPEN…to schedule those down time moments to really appreciate what life is all about…it is definitely not about the GO GO GO, and DON’T STOP TILL YOU DROP life…NOT FOR ME.
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| One of our Coves |
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| Deer Sighting!!! |
Did I freak out knowing I was not going to be getting in my normal workouts…maybe at first and only for a second… this girl was ready to go. Actually, I was looking forward to giving my body a rest, plugging into some meditation, being creative with active rest, and truly taking in LIFE. Not that I do not do that on a daily basis, but sometimes, a deeper spending of time to appreciate everything around me is in order. Also, taking a vacation is a good way to prevent burn out by taking a break from the things that are done day in and day out. I come back with a renewed sense of being each time…I LOVE THAT.
Was I going to rebel and throw all my healthy philosophies out the window…of course NOT. Was I going to provide leniency to enjoy things that I typically would not partake in moderation…a BIG YES! Life is about balance, about living, about enjoying, about BEING REAL…that is who I am…REAL. Please do not think that I am some super fitness freak who spends hours in the gym working out, and only eating boiled chicken, steamed broccoli and egg whites…WRONG. Not to say that these items are not in my nutrition plan…but really…if you have seen my recipes, I am very much into great tasting food and lots of variety. Our cooler was full of prepared meals of Quinoa with sun dried tomatoes, lean turkey meats, marinated chicken, spinach salad…you get the picture. We did purchase some Organic Flax Meal Chips from Costco and I have to say…impressed with the quality. Important to intake a little salt when spending time in the heat in addition to lots of water…so a few chips here and there fueled this water girl.
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| OUR FAVORITE LAKE SHASTA COVE THIS YEAR! |
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| Trail to Water slide |
We launched at Lake Shasta, one of our favorite spots to putt around, swim, and create our own adventures. Each day, we did what we wanted and were active by taking in ½ to 1 mile swims each day, having pull up contests off the boat dive platform, and hiking around off shore. Now…getting to the bootie injury…a few minutes of fun for over a week of discomfort…next time I am bringing on the Charmin...lol. OK…we discovered a Natural Rock Water Slide that existed off one of the coves, and although a bit of a hike to get there…it was absolutely beautiful and tropical looking…so many pools surrounded by golden rocks…BREATHTAKING. The end of paradise trail revealed the Rock Water Slide…well, a swim across the natural pool and climb up the rocks using a knotted rope was the only way to reach the top of the slide ... I admit I was a bit nervous...it was a thrill for sure...but...the OH NO ...bump bump bump…scraped my bootie on the rocks.
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| Water slide! I was able to find this pic online |
Accomplished, but man did it tear a half dollar size deep raspberry on my tailbone area…talk about not being able to sit down for a week…there you have it…this bootie will definitely be padded next time. I seemed to be the only one with the bootie problem as I asked others coming off the slide if they hurt their tailbone…no, no and no…hmmm…oh well. I did witness people hiking all the way, and deciding not to try the adventure, but all was good fun…always about the journey. My hubby went down about 3 times…I was happy with my one time adventure especially with my backside burning when it hit the water.
Coming back from vacation is always bitter sweet, but it does feel good to get home, sleep in my own bed, get my ground legs back, and return to my routine. I do return with a renewed sense of self as I shared earlier, feeling content, happy, and even more creatively sparked. I enjoy seeing my clients and firing up my oven for some healthy baking. The point I am trying to bring home is not how I burnt my bum on the water slide, but how important it is to take a step back, slow things down, get out of a rut, change things up, have some fun, and just be free for awhile, even if it is for a day, or even a week. I know that balance is important to my successful and happy life, helps to reduce stress, enables me to clear my head, and spend quality time not only with me but the best part…spending time with my partner, friend, and love of my life. Now that is FABULOUS in my Stay Healthy Book!
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| Me with my Fabulous Husband, Don...We Enjoy our Healthy Life |
In Your Face MOTIVATIONS
Thanks for stopping by my Blog, hope you enjoy the content, and if you have not become a follower yet, I would love to see your face on my friend's list. If you are inspired, LIKE my entry, leave a comment and I look forward to responding!
Have a Fabulous Week!
Stay Healthy!
Darla:)
Healthy Spirits: New Arrivals
1. Emelisse+Stillwater Collaboration: "Holland Oats"
2. Dochter Van De Korenaar Charbon (smoked vanilla stout)
3. Dochter Van De Korenaar Peated Oak Aged Embrasse
4.Omnipollo Leon (Belgian blonde with champagne yeast from one of the newest gypsy brewers)
5.Omnipollo Mazarin (pale ale)
6. Cascade Sang Noir
7. The Perfect Crime American Blonde (collaboration series with Stillwater + Evil Twin)
8. The Perfect Crime European Blonde
cheers,
dave hauslein
beer manager
415-255-0610
Featured Pose: Eagle Pose Arms (Garudasana)
This pose from our office yoga series is a wonderful stretch for your middle and upper back and for your neck, which are areas where you may hold a lot of tension. Even thought some of us who are slumped over our computers appear to have wideness in the upper back, you may have noticed there is still quite a bit of tension there. The pose also increases mobility in your shoulders and releases tension from certain parts of your shoulder joint. It moves your shoulder blades on your rib cage into upward rotation, encouraging an important, functional movement for healthy shoulders and arms. It may also build strength in your pectoralis as well as some of the other chest muscles.
Because your hands are typically at elbow height or lower, raising your hands toward eye level helps reverse the effects of gravity (such as, swelling or stiffness of hands and wrists). And if you’ve been hiking all day in the heat with your hands at your sides, the effects of raising your hands to eye level are even more dramatic.
Although it’s a relatively simple pose, that can be done anywhere in almost any attire, it’s a strong, distinct stretch that engages your mind, bringing your attention to the present moment. It’s an excellent pose to do while traveling, and you can do it sitting as well as standing, even in an airplane seat. We’re showing the basic pose today, but you can do variations of this pose by moving your clasped hands either to the left or right of center.
Baxter prescribes this pose for:
• weak but tight upper backs
• limited mobility or range of motion in the shoulders
• rotator cuff injuries (for some people)
• tight neck muscles
• upper body strength (in particular, weakness in the chest)
• numbness in the hands, such as in carpal tunnel syndrome
Instructions: Start by standing in Mountain Pose with your feet hips-width apart. Inhale and bring your arms out in front of you until they are parallel to the floor, with your palms facing one another. Cross your arms over one another, with the right arm on top and your elbow joints stacked on top of each other. Now bend your arms at the elbows to 90 degrees. Bring your left (bottom) hand across your face and bring your fingers onto the palm side of the right (top) hand. Have your thumbs pointing toward your face if possible.
If you can’t clasp your hands, keep your wrists straight up and your palms facing away from each other. If you can’t even cross your arms over your elbows, bend your right elbow and use your left hand to grab onto your right upper arm. Then use your left hand to encourage your right elbow toward the left side of your chest.
Now lift your elbows up until your upper arms are parallel with the floor. Keep your shoulders relaxed away from your ears. If you wish, push your elbows forward an inch or so away from your chest. You will probably feel an increase in sensation between your shoulder blades. Breathe into that space to enhance the feeling of opening your back body. Look straight forward and keep your head and neck even and in line with your spine.
For the most benefits, stay in the pose for 90 seconds, if you can. When you’re done, carefully release your arms. Bring your arms to sides and let go of the tension in your arms before moving on to the second side.
Cautions: This is a relatively safe pose. However, if the pose causes pain in any of your joints, try one of the modifications. If that doesn’t work, talk to your teacher for advice. People with a history of shoulder dislocation should be careful with this pose (as with all poses the involve the shoulders).
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