Q: With the legalization of marijuana in the news I thought it would be a good time to bring up the question of marijuana use during yoga practice. I find that if I smoke after work that I suddenly become much more aware of my body and that I am more motivated to do poses to counteract what my body has gone through throughout my working day (I am a housekeeper). Also, when I want to commit to a good lengthy home-practice session, using marijuana has facilitated holding my intention that I set before practice throughout the entire practice, and has ultimately aided in making breakthroughs in my yoga practice. I don't like to smoke everyday in my personal life, nor every time that I do yoga. What are the ramifications for an older person who uses marijuana? Are there opinions in the yoga community regarding spiritual and physical ramifications of marijuana use?
I am not looking for a reason or an excuse to use marijuana. I am simply trying to gather informed opinions on its pluses and/or minuses and make appropriate choices for my future.
A: Baxter and I wondered whether we should even answer this question—it seemed somewhat controversial—but here we are on a Friday and this is the only question that came in this week, so what the heck. So we talked it over in person, and Baxter said that he does not really have any knowledge or expertise in this matter (and he’s the yoga teacher/doctor). He suggested that as there is a lot of scientific information about the long-term use of marijuana—apart from the yoga practice issue—you should search out that information on your own to answer your question about the ramifications for an older person who uses marijuana.
As far as the yoga community goes, I know you can find modern yoga teachers in both camps, some for and some against the use of marijuana or other mind-altering drugs during practice. I’ve certainly known both types, myself (my lips are sealed!). In a way it might depend on why you’re practicing yoga. If you are practicing to quiet the “fluctuations of the mind,” which is how the Yoga Sutras defines “yoga,” then using a mind-altering substance would seem counterproductive. In fact, for the ancient yogis, purity of the body was a very important aspect of achieving enlightenment. (Original hatha yoga included a great many cleansing practices, such as shoving a strip of cloth down your—oh, never mind.) However, if you’re practicing yoga asana as a form of exercise, maybe this is not such an issue. My one concern is that it is possible that practicing while you are high might cause you to be less mindful and injure yourself—for example, would you practice drunk?—but I have no proof of that. Mainly, to be honest, your question reminds me of the questions in the New York Times “The Ethicist” column. People usually write in to The Ethicist when they have qualms about something.
If anyone else wants to weigh on it this issue, please do! Baxter says he hopes you will.
—Nina
Friday, November 30, 2012
Thursday, November 29, 2012
Featured Pose: Easy Inverted Pose
by Nina (with a little help from Baxter)
Supported inverted poses are some of the most wonderful yoga poses for reducing stress. By physically inverting yourself (having your heart higher than your head), you employ the natural physiology of your body (the mechanisms that control your blood pressure—see Blood Pressure: Talking About Baroreceptors and Yoga) to invoke the relaxation response. However, in order for an inverted pose to work its magic, you not only need to be able to do it, but it also must be comfortable for you. If you’re in pain or even just uncomfortable you’ll be slightly stressed, so the relaxation response won’t be triggered and you won’t be able to relax completely.
So what’s a person with a bad lower back (a problem for Supported Bridge pose and standing forward bends with head support), tight hamstrings (a problem for Legs Up the Wall pose), or tight shoulders or neck issues (problems for Supported Shoulderstand, Half Plow pose, and Supported Downward-Facing Dog pose) supposed to do? And what about people who are afraid of being upside down or have been recommended to avoid it due high blood pressure or heart disease?
The answer, my friends, is today’s pose, which Baxter and I like to call Easy Inverted pose. Resting your calves on a chair with a support under your pelvis puts your body into a slightly inverted position, so the blood flows from your legs down toward your heart (the opposite of standing upright). So Easy Inverted pose is a very calming inversion, which is also very restful for your leg muscles. (In fact, I find it so effective that I can feel myself start to relax just thinking about it!) And, yet, Easy Inverted pose is so comfortable and accessible, almost everyone can do it (hence the name). If the support under your pelvis irritates your lower back, you can simply do the same pose without it. And one of my favorite MDs (that would be Baxter, of course) assures me that this is a safe pose, too, even for people who have controlled high blood pressure, managed coronary artery disease, or glaucoma (see below for a few cautions).
You can practice this pose on its own for stress management or as an alternative to Savasana at the end of any longer practice. When I’m teaching supported inversions, this is my “back pocket” pose. When a student can’t get comfortable in any of the other poses, I pull this one out for him or her and so far have always found success! I hope you do, too.
Instructions: To set up for the pose, find a chair either with an opening through the back you can put your legs through or one your can turn sideways to let your feet dangle off of. Place a blanket or folded yoga mat on the chair on the chair seat to soften the surface. (If your legs are long, you may need to place extra padding on the chair seat.) Next, if you are not practicing on a carpet, you may wish to set a yoga mat on the floor in front of the chair (we don’t show that in the photo). Then stack one or two blankets folded length-wise about a foot or so from the chair legs (you’ll have to experiment for your body type to find the exact length). This will support your pelvis when you are in the pose. Finally have another blanket, towel or thin pillow nearby to put under your head.
To get into the pose, sit sideways on your pelvis support. Then, using your hands on the floor to stabilize yourself, swing your calves up onto the chair seat. Finally, with your legs resting on the chair seat, lie back and place your head under your head (but not under your neck or shoulders). Allow your arms to rest on the floor, slightly away from your body.
Make sure that your pelvis is close enough to the chair seat so your calves can actually rest comfortably on the chair seat (they should be completely relaxed). But be far enough away from the chair so your thighs are at a good angle (not perpendicular with the floor). Now close your eyes and allow your body to relax. (If you wish, you can put an eye pillow or silk scarf over your eyes as the final touch.)
To come out of the pose, bend your knees and move your feet to the edge of the chair seat. Then slowly, slowly, slowly roll over onto your right side for a couple of breaths. From there, slowly, slowly, slowly use your hands to push yourself up to a seated position, leaving your head for last.
Cautions: Baxter says that although this is a generally safe pose, if you are on blood thinners or tend to have blood clots, don’t stay in the pose more than 5 to 10 minutes. For lower back problems, instead of using the lift under your pelvis, try turning the blanket the opposite away to support your torso, from your tailbone up through your head.
So what’s a person with a bad lower back (a problem for Supported Bridge pose and standing forward bends with head support), tight hamstrings (a problem for Legs Up the Wall pose), or tight shoulders or neck issues (problems for Supported Shoulderstand, Half Plow pose, and Supported Downward-Facing Dog pose) supposed to do? And what about people who are afraid of being upside down or have been recommended to avoid it due high blood pressure or heart disease?
The answer, my friends, is today’s pose, which Baxter and I like to call Easy Inverted pose. Resting your calves on a chair with a support under your pelvis puts your body into a slightly inverted position, so the blood flows from your legs down toward your heart (the opposite of standing upright). So Easy Inverted pose is a very calming inversion, which is also very restful for your leg muscles. (In fact, I find it so effective that I can feel myself start to relax just thinking about it!) And, yet, Easy Inverted pose is so comfortable and accessible, almost everyone can do it (hence the name). If the support under your pelvis irritates your lower back, you can simply do the same pose without it. And one of my favorite MDs (that would be Baxter, of course) assures me that this is a safe pose, too, even for people who have controlled high blood pressure, managed coronary artery disease, or glaucoma (see below for a few cautions).
You can practice this pose on its own for stress management or as an alternative to Savasana at the end of any longer practice. When I’m teaching supported inversions, this is my “back pocket” pose. When a student can’t get comfortable in any of the other poses, I pull this one out for him or her and so far have always found success! I hope you do, too.
Instructions: To set up for the pose, find a chair either with an opening through the back you can put your legs through or one your can turn sideways to let your feet dangle off of. Place a blanket or folded yoga mat on the chair on the chair seat to soften the surface. (If your legs are long, you may need to place extra padding on the chair seat.) Next, if you are not practicing on a carpet, you may wish to set a yoga mat on the floor in front of the chair (we don’t show that in the photo). Then stack one or two blankets folded length-wise about a foot or so from the chair legs (you’ll have to experiment for your body type to find the exact length). This will support your pelvis when you are in the pose. Finally have another blanket, towel or thin pillow nearby to put under your head.
Make sure that your pelvis is close enough to the chair seat so your calves can actually rest comfortably on the chair seat (they should be completely relaxed). But be far enough away from the chair so your thighs are at a good angle (not perpendicular with the floor). Now close your eyes and allow your body to relax. (If you wish, you can put an eye pillow or silk scarf over your eyes as the final touch.)
Cautions: Baxter says that although this is a generally safe pose, if you are on blood thinners or tend to have blood clots, don’t stay in the pose more than 5 to 10 minutes. For lower back problems, instead of using the lift under your pelvis, try turning the blanket the opposite away to support your torso, from your tailbone up through your head.
Healthy Spirits: Boulevard Brewing Company
1. Boulevard Double Wide IPA 750ml
2. Boulevard Tank 7 Farmhouse Ale 750ml
3. Boulevard Long Strange Tripel 750ml
4. Boulevard Sixth Glass Quadrupel
5. Boulevard Dark Truth Stout 4 packs
Wednesday, November 28, 2012
Healthy Spirits: The New Stuff
1. Fantome Boo
2. Jolly Pumpkin La Parcela
3. High Water Campfire Stout
4. Knee Deep McCarthy's Bane Imperial Red Ale
5. Knee Deep Citra
6. Victory Yakima Glory
7. Victory Hop Wallop
8. Wandering Aengus Oaked Dry Cider
9. Wandering Aengus Anthem Hops Cider
10. Wandering Aengus Bloom Cider
11. Wandering Aengus Wanderlust Cider
12. Russian River Supplication
13. Bockor Framboises Max
14. Excalibur Hard Apple Cider
15. Fresh Growlers of Magnolia Proving Ground IPA and Blue Bell Bitter
Cheers,
Dave Hauslein
Beer Manager
415-255-0610
Yoga for Every Body: An Interview with Janet Wieneke
by Nina
“Around the same time, the thought hit me that I had been dragging this body around for all these past 50 years instead of really living in it. It came to me that I had not claimed this body, not moved into this body. I was renting it, but I didn’t live there. I didn’t want to live there—in the “undesirable” section of town.
“That began to change though when I realized no amount of wishing, bargaining or promising will change the fact that this is my body and that it benefits me greatly to “step up” and partner with my abilities, instead of wishing that things were different.” — Janet W
I was so moved by this quote from Janet Wieneke from the Yoga for the Larger Woman Calendar that Baxter mentioned in his post Healthy Eating and the Digestive System that I decided I just had to interview her. For I believe it’s so important for everyone to understand that anyone, of any age or body type—small or large, flexible or stiff, strong or weak—can not only do yoga, but will all benefit tremendously from it. Now, let's hear what Janet has to say!
Nina: What was your life like—and your relationship with your body—before you started doing yoga?
Janet: For the first 40 years or so of my life I didn’t think too much about my body. In fact I made an effort to avoid seeing or connecting with it. I had a lot of aches and pains but figured it was my own fault for being so fat for so long. I did get some exercise—I did Volkswalks for a while, did jazzercise for a few years, swam laps at the local pool and even joined a gym a few times. None of it was something I was really enthused about but did it because I knew I needed to keep moving.
My diet then was probably better than people would assume. I usually tried to “shop around the edges” at the supermarket and visit farmers’ markets and avoid heavily processed foods. I had a few food sensitivities at that time (citrus primarily, whole wheat) but nothing to difficult to deal with.
Then, in my early 40’s I started having more GI problems. I tried all sorts of OTC drugs to deal with the pain/gas and nausea but nothing really made it better. I had my gall bladder removed as that was assumed to be the problem. After that things got worse and my diet options narrowed considerably. I spent a couple of years trying to force my body to accept and process what I wanted to eat. My body fought back by upping the intensity and frequency of the gut “attacks.” It was a continual battle. It got to the point that I realized if this was going to be the rest of my life, it didn’t want it.
Nina: How did you get started with yoga, and how did it change you?
Janet: I got started in yoga when I realized I really didn’t have an exercise plan that I wanted to do. There were lots of things I could or should do, and I did, on occasion. I enjoyed taking the occasional class through our local community college, and one day when I was leafing through the booklet I saw “Yoga for the Larger Woman” advertised. I thought, “Wow, I’d have half a chance!” I was in a book group that met at the same time though, so I just shelved the idea away. The next term I looked again to see if perhaps they had changed the time. They hadn’t. I decided to back out of the book group and give yoga a try. I really didn’t think I’d like it that much as I’ve never been very flexible.
The first few times were a struggle. I was so ashamed of bending over in front of others, exposing my extra-large ass to the masses. I cringed inwardly anytime it was suggested. Then Vilma started doing the “Sellwood salute,” which is basically Downward Dog at the bar, where we would envision “beauuutiful tail feathers” that we would proudly display in a waving motion. It cracked me up every time. Gradually as I quit forming opinions of myself that I could fob off onto other people, I looked around and noticed I didn’t stand out so much in class. Sure most of the women were smaller than me but a few were larger, and—big picture—it really didn’t matter. Within a few months I noticed I was having far less back pain and even my gut “attacks” were less frequent. I started to really pay attention and noticed other things, like how great a stretch felt from the inside out or which muscles activated when I raised my leg. I started to consider my body and excess flesh with more awareness and less judgment. During this time I was also doing some counseling and the two modalities together brought to light how I was “caring” for myself, and I began to question if what I was doing was actually working for me or if I was just existing on habitual thoughts and habits.
Eventually I realized the more time I spent on my matt, the more attached I felt to this body, in a positive way. I started to care about what I was eating and was more willing to accept the responsibility of my actions. This last year I began seeing a naturopath who put me on a regime of nutritional supplements and I continue to feel better. Today I still struggle with eating what my body needs/tolerates over what I want to eat, but I feel my yoga practice gives me support in making better choices.
Nina: A couple of our readers wanted me to ask if you’d seen any improvements in your balance and flexibility.
Janet: I have noticed a slight improvement in flexibility, nothing dramatic—my nose will never meet my knee cap. But after the first year of yoga though I headed out to do a good spring clean up in the yard and reached down for something and literally smashed my fingers on the ground. I remember how surprised I was as the year before that never would have happened! My balance may be slightly better as well. I’m certainly more confident on my feet but whether that is a balance thing or just general alignment I can’t say for certain.
Nina: Is there anything else you'd like to tell our readers?
Janet: I’ve always been more of a thinking person than a feeling person. Now after having a fairly regular practice for a few years, it’s almost as if a third way of being has come into play. It is more of an intuitive way of being. It’s something I cannot fully explain with words or isolate within my body. It’s almost a middle ground—a balance? When I can operate from this level, my stress level decreases, I make better choices from everything between what I eat to how I show up for others and it is far easier to live in this body. I wish I had “discovered” yoga long ago.
The years I’ve spent wishing I looked different, acted different, was different—all a waste of time but apparently held the lesson/s I needed to learn. I never felt that yoga was available to me, a fat person. Yoga was the domain of the lithe and “enlightened.” While I think that is still the predominant thought, I KNOW yoga is available to anyone willing to let go of their “cerebral” inner voice and listen to the wisdom of their own body. It’s a tough sell, especially if you’re fat, but it is so worth the effort.
Janet Wieneke is a native Portlander, works in health care as a dosimetrist, and is the personal servant to two animals (one cat and one dog). Her favorite pastimes are fused glass, yoga, photography and being out in nature. She studies yoga with Vilma Zaleskaite at The Yoga Project in Portland, Oregon, and she is “Miss September” in the Yoga for the Woman Calendar, which you can purchase here.
 |
| September Photo from the Yoga for the Larger Woman Calendar |
“That began to change though when I realized no amount of wishing, bargaining or promising will change the fact that this is my body and that it benefits me greatly to “step up” and partner with my abilities, instead of wishing that things were different.” — Janet W
I was so moved by this quote from Janet Wieneke from the Yoga for the Larger Woman Calendar that Baxter mentioned in his post Healthy Eating and the Digestive System that I decided I just had to interview her. For I believe it’s so important for everyone to understand that anyone, of any age or body type—small or large, flexible or stiff, strong or weak—can not only do yoga, but will all benefit tremendously from it. Now, let's hear what Janet has to say!
Nina: What was your life like—and your relationship with your body—before you started doing yoga?
Janet: For the first 40 years or so of my life I didn’t think too much about my body. In fact I made an effort to avoid seeing or connecting with it. I had a lot of aches and pains but figured it was my own fault for being so fat for so long. I did get some exercise—I did Volkswalks for a while, did jazzercise for a few years, swam laps at the local pool and even joined a gym a few times. None of it was something I was really enthused about but did it because I knew I needed to keep moving.
My diet then was probably better than people would assume. I usually tried to “shop around the edges” at the supermarket and visit farmers’ markets and avoid heavily processed foods. I had a few food sensitivities at that time (citrus primarily, whole wheat) but nothing to difficult to deal with.
Then, in my early 40’s I started having more GI problems. I tried all sorts of OTC drugs to deal with the pain/gas and nausea but nothing really made it better. I had my gall bladder removed as that was assumed to be the problem. After that things got worse and my diet options narrowed considerably. I spent a couple of years trying to force my body to accept and process what I wanted to eat. My body fought back by upping the intensity and frequency of the gut “attacks.” It was a continual battle. It got to the point that I realized if this was going to be the rest of my life, it didn’t want it.
Nina: How did you get started with yoga, and how did it change you?
Janet: I got started in yoga when I realized I really didn’t have an exercise plan that I wanted to do. There were lots of things I could or should do, and I did, on occasion. I enjoyed taking the occasional class through our local community college, and one day when I was leafing through the booklet I saw “Yoga for the Larger Woman” advertised. I thought, “Wow, I’d have half a chance!” I was in a book group that met at the same time though, so I just shelved the idea away. The next term I looked again to see if perhaps they had changed the time. They hadn’t. I decided to back out of the book group and give yoga a try. I really didn’t think I’d like it that much as I’ve never been very flexible.
The first few times were a struggle. I was so ashamed of bending over in front of others, exposing my extra-large ass to the masses. I cringed inwardly anytime it was suggested. Then Vilma started doing the “Sellwood salute,” which is basically Downward Dog at the bar, where we would envision “beauuutiful tail feathers” that we would proudly display in a waving motion. It cracked me up every time. Gradually as I quit forming opinions of myself that I could fob off onto other people, I looked around and noticed I didn’t stand out so much in class. Sure most of the women were smaller than me but a few were larger, and—big picture—it really didn’t matter. Within a few months I noticed I was having far less back pain and even my gut “attacks” were less frequent. I started to really pay attention and noticed other things, like how great a stretch felt from the inside out or which muscles activated when I raised my leg. I started to consider my body and excess flesh with more awareness and less judgment. During this time I was also doing some counseling and the two modalities together brought to light how I was “caring” for myself, and I began to question if what I was doing was actually working for me or if I was just existing on habitual thoughts and habits.
Eventually I realized the more time I spent on my matt, the more attached I felt to this body, in a positive way. I started to care about what I was eating and was more willing to accept the responsibility of my actions. This last year I began seeing a naturopath who put me on a regime of nutritional supplements and I continue to feel better. Today I still struggle with eating what my body needs/tolerates over what I want to eat, but I feel my yoga practice gives me support in making better choices.
Nina: A couple of our readers wanted me to ask if you’d seen any improvements in your balance and flexibility.
Janet: I have noticed a slight improvement in flexibility, nothing dramatic—my nose will never meet my knee cap. But after the first year of yoga though I headed out to do a good spring clean up in the yard and reached down for something and literally smashed my fingers on the ground. I remember how surprised I was as the year before that never would have happened! My balance may be slightly better as well. I’m certainly more confident on my feet but whether that is a balance thing or just general alignment I can’t say for certain.
Nina: Is there anything else you'd like to tell our readers?
Janet: I’ve always been more of a thinking person than a feeling person. Now after having a fairly regular practice for a few years, it’s almost as if a third way of being has come into play. It is more of an intuitive way of being. It’s something I cannot fully explain with words or isolate within my body. It’s almost a middle ground—a balance? When I can operate from this level, my stress level decreases, I make better choices from everything between what I eat to how I show up for others and it is far easier to live in this body. I wish I had “discovered” yoga long ago.
The years I’ve spent wishing I looked different, acted different, was different—all a waste of time but apparently held the lesson/s I needed to learn. I never felt that yoga was available to me, a fat person. Yoga was the domain of the lithe and “enlightened.” While I think that is still the predominant thought, I KNOW yoga is available to anyone willing to let go of their “cerebral” inner voice and listen to the wisdom of their own body. It’s a tough sell, especially if you’re fat, but it is so worth the effort.
Tuesday, November 27, 2012
Failures, Challenges, and Victories
Failures- have you ever had one of "those" days? Where the day was actually okay and then one little change in schedule changed everything? Yep- that was my Monday. By the time I got home it was dark and the LED light I bought didn't work (bought a new one tonight) so that meant treadmill running. I had all intentions of running 3 miles- I did 1. and I walked 1. So, by my plan I "failed" but I also learned that some days are just like that and I just need to brush it off and try again tomorrow (or in my case another day because today was not "the" day either).
Challenges- I signed up for an #elf4health challenge. It's basically 6 weeks (starting yesterday) and there's a daily challenge. You are also assigned an "elf" to help motivate and encourage you. Monday's challenge was meatless monday (my picture disappeared so imagine it). Breakfast I had my "skinny" muffin, lunch was spaghetti squash with pasta sauce, and dinner was eggs and toast. I sometimes struggle with these because of the food issues I have. However, I did it! woohoo! Tuesday's challenge was to send someone a handwritten note. See, the funny thing about that- I make cards- LOTS of them- it's my stress reliever (besides exercise) but I sometimes (okay most of the time) forget to mail them out! So, if you follow me on instagram (tamigrandi) I posted a pic- they are ready to mail. Unfortunately they won't get mailed out until tomorrow but they are addressed and ready.
Oh, and Wednesday's challenge- to try a "new" exercise. Ummm.... anyone want to give me ideas. I know I could do yoga and maybe I'll find a yoga thing on youtube to try...
oh, and that victory- two of them- one of them nonscale and the other scale. The nonscale- may seem little but someone had given me a pile of clothes and there was a medium shirt in the stack (granted it was a men's medium but I usually just wear a mens large). I put it on last night for the heck of it- and it FIT! PERFECTLY! woohoo!
The scale- yeah- about that- I hit the official 30 lb mark TODAY! and I found some pictures from previous years that made me go woah! I'll have to hunt them down and share them.
New Study Supports Our Personal Bias! Yoga is Good for Older Adults!
by Baxter
One of the benefits of our blog is that we get to keep up on all the latest developments in research on yoga and aging. Just the other day, Nina came across an abstract from the National Institutes of Health that piqued my fancy, which was titled “The effects of yoga on physical functioning and health related quality of life in older adults: a systematic review and meta-analysis.” Man, is that a mouthful! What the authors were interested in finding out was how yoga compared to other forms of physical activity. Well, let me have them tell you what their goal was:
“The goal was to review systematically the comparative effectiveness of yoga, compared with other exercise interventions, for older adults as shown on measures of health and physical functioning.”
Okay, so once again, researchers are limiting their look at yoga to the physical level of yoga asana, but to me, any advancement in acknowledging the benefits of yoga for aging is a step in the right direction.
So, how did they go about figuring out the answer to their question? Well, they scoured the studies that had already been done; in other words, they looked back to see what other folks had already done, instead of designing a new study of their own from scratch. This can be a helpful way of answering some questions, especially if you can find enough studies out there that meet your criterion to include in your analysis. In this case, they looked for studies published in English, done between 1950 and 2010, which were a certain kind of study that is considered more objective, and they looked in a variety of sources, including ones like PubMed. When all was sifted through, they found 18 studies that qualified and met their specific standards.
What their analysis of the data from these 18 studies yielded sounds pretty promising, with a few caveats where either the data was not so strong or just didn’t support yoga helping at all, like with cognitive issues such as Alzheimer’s Disease. Here’s what they found:
“[our analysis] suggested that the benefits of yoga may exceed (emphasis is mine) those of conventional exercise interventions for self-rated health status, aerobic fitness, and strength. However, the effect sizes were modest, and the evidence was mixed for yoga's effect on depression, sleep, and bone-mineral density. Studies did not find an effect on cognition.”
As is almost always to case, they go on to say that while these findings are encouraging, what is needed is more studies, well-designed, with a lot more participants involved. Good news for future yoga therapists wanting to do research, but mixed news for the rest of us. But again, overall, any news like this is encouraging for those of us doing yoga regularly that our efforts do bear some good fruit. Perfect timing for this harvest season! And if we are lucky, Brad might lend us his scientific take on this study in a future post.
To read the abstract in its entirety, see here.
 |
| Baxter in My Yoga Room by Nina Zolotow |
“The goal was to review systematically the comparative effectiveness of yoga, compared with other exercise interventions, for older adults as shown on measures of health and physical functioning.”
Okay, so once again, researchers are limiting their look at yoga to the physical level of yoga asana, but to me, any advancement in acknowledging the benefits of yoga for aging is a step in the right direction.
So, how did they go about figuring out the answer to their question? Well, they scoured the studies that had already been done; in other words, they looked back to see what other folks had already done, instead of designing a new study of their own from scratch. This can be a helpful way of answering some questions, especially if you can find enough studies out there that meet your criterion to include in your analysis. In this case, they looked for studies published in English, done between 1950 and 2010, which were a certain kind of study that is considered more objective, and they looked in a variety of sources, including ones like PubMed. When all was sifted through, they found 18 studies that qualified and met their specific standards.
What their analysis of the data from these 18 studies yielded sounds pretty promising, with a few caveats where either the data was not so strong or just didn’t support yoga helping at all, like with cognitive issues such as Alzheimer’s Disease. Here’s what they found:
“[our analysis] suggested that the benefits of yoga may exceed (emphasis is mine) those of conventional exercise interventions for self-rated health status, aerobic fitness, and strength. However, the effect sizes were modest, and the evidence was mixed for yoga's effect on depression, sleep, and bone-mineral density. Studies did not find an effect on cognition.”
As is almost always to case, they go on to say that while these findings are encouraging, what is needed is more studies, well-designed, with a lot more participants involved. Good news for future yoga therapists wanting to do research, but mixed news for the rest of us. But again, overall, any news like this is encouraging for those of us doing yoga regularly that our efforts do bear some good fruit. Perfect timing for this harvest season! And if we are lucky, Brad might lend us his scientific take on this study in a future post.
To read the abstract in its entirety, see here.
Healthy Spirits: Abyss is SOLD OUT
Deschutes Abyss is now SOLD OUT. Still plenty of Firestone 16th Anniversary available.
Healthy Spirits: Firestone 16th Anniversary and Deschutes Abyss
Firestone Walker 16th Anniversary and Deschutes Abyss have arrived! No bottle limits on 16th Anniversary. Due to limited quantities of the Abyss, they will be limited to 2 bottles per customer. Beer Club members may reserve bottles by phone by calling us at 415-255-0610.
Abyss will be behind the counter, by request only.
Abyss will be behind the counter, by request only.
$100 Nordstrom Gift Card Giveaway!
To celebrate YOU and thank YOU for reading, commenting, and following along on my new blog, I'm doing a GIVEAWAY! This blog is a labor of love and I sincerely hope it is a place of encouragement for you. As women, we can be especially critical of our appearance and bodies and I hope that we can try to change what we don't like, accept what we can't change, and just all love ourselves more, regardless of what we look like.
For the giveaway, I chose one of my favorite places to shop- Nordstrom! One winner picked at random will win a $100 gift card to the store.
You must be a follower or subscriber to enter. You can also be an Instagram follower (@Honeywerehome) or Pinterest follower
Just leave a comment letting me know. (Please leave your email address so I can contact you if you win). You can blog, facebook, tweet, pinterest . . . for additional entries.
I'm so thankful for my readers!
The winner will be announced on Friday, December 14, 2012.
U.S. and Canadian friends welcome to enter.
* * * * *
Monday, November 26, 2012
Authentic Yoga
by Nina
On Friday evening, Brad and I went to the Rubin Museum of Himalayan Art in New York City, an exquisite, small museum with a very impressive collection of Hindu and Buddhist art. Our primary reasons for being there were to take a break from our hectic, urban vacation in the peaceful oasis that the museum curators have created and to revisit the permanent collection, which we remembered loving from an earlier visit. And I highly recommend this special museum to anyone who is visiting the city. However, as I gazed at the life-sized facsimiles of an entire sequence of 18thcentury murals from the Lukhang, the Dalai Lamas’ Secret Temple near the Potala Palace in Lhasa, Tibet, I was struck in particular by a section of one mural (shown above) that depicts meditation and yoga practices in vivid color and detail. Because they were: perfect, clear images of authentic yoga from the 18th century.
You see, by chance, I’m currently reading The Yoga Body: The Origins of the Modern Posture Practice by Mark Singleton, which traces the development of the asana practice that most of us currently consider “yoga” from its hatha yoga roots to the revolutionary work of the early twentieth-century yoga teachers, such as T. Krishnamacharya and Swami Kuvalayananda. I’ve already known for a number of years that, contrary to what is commonly claimed by some teachers and publications, the “yoga” we do these days is primarily a 20thcentury invention. But this mural from the 18th century (not so long ago, right?) really brought home the message. For what do we see here? Mostly versions of Lotus pose (some with interestingly asymmetrical spines), along with a few standing forward bends and a one-legged standing pose. And I know from my studies, that when the ancient scriptures, such as the Yoga Sutras, refer to “asana,” the poses pictured here are more likely to be what they referred to than the Downward-Facing Dogs, Triangle poses, and Sun Salutations that many of us now consider essential yoga poses. (For further information, see The Yoga Tradition of the Mysore Palace byN.E. Sjoman.) I was quite excited to be able to view these images, which were in some ways what I imagined ancient yoga to be and in other ways completely different than what I’d imagined (such as the dancer-like positions of the torsos in some of the seated poses)
I may write about this more in the future, but for now I just wanted to share this dramatic illustration with you. For you can see at a glance how much yoga has changed in just a few hundred years.
5 Reasons to Work Out During the Holidays
Hello and happy Monday! I hope you had a great Thanksgiving and long relaxing weekend. I had a nice Thanksgiving, but ended up eating way too much. I went for a great walk/jog in our neighborhood park on Friday morning and it felt so good to get outside and get moving. That jog made me realize how important it is to keep working out for the rest of the year. With the Christmas holiday approaching and a schedule that is extra full, workouts can be the first thing to go. But, I encourage you (and myself) to stick with (or start) exercising for these reasons:
1. Reduce Your Stress. For some of us, the holidays can be a stressful time of year and working out definitely helps to alleviate those tensions. Even if I don't feel like going to the park or gym, by the time I'm finished, I feel so much better! I have never regretted a workout, but I have regretted not working out. Working out helps clear my mind and improve my mood a ton.
2. Working Out Helps You Eat Healthier. This is true for me, but I wonder if it's true for you too?? When I'm working out consistently, I tend to eat better. I recognize that I worked hard at the gym and I don't want to "blow it" by eating poorly. On the other hand, if I'm not working out, I tend to eat badly- indulging in way too many desserts. It's a double whammy either way.
3. Finish Strong. For me, I've worked really hard to get into good shape and I want to maintain what I've accomplished. If you've done the same, don't spoil it by quitting now!
4. Be Ahead of the Game for the New Year. When the New Year comes and everyone resolves to "get in shape" you'll be ahead of the curve! How great will that feel?!
5. No Guilt for Small Indulgences. I try to eat healthy most of the time, but I admit to having a sweet tooth and indulging in desserts (and wine!). I don't think total deprivation is a good thing and knowing I work out helps remind me that it's okay to indulge during the holidays without feeling guilty.
I don't tell you anything that I don't tell myself. Writing this blog helps motivate me to continue my efforts at living healthy too. My leg is feeling better, so I plan to pick back up my Live Fit Trainer. I made my meals for the week on Sunday and I plan to Finish Strong and start the New Year off right!
1. Reduce Your Stress. For some of us, the holidays can be a stressful time of year and working out definitely helps to alleviate those tensions. Even if I don't feel like going to the park or gym, by the time I'm finished, I feel so much better! I have never regretted a workout, but I have regretted not working out. Working out helps clear my mind and improve my mood a ton.
2. Working Out Helps You Eat Healthier. This is true for me, but I wonder if it's true for you too?? When I'm working out consistently, I tend to eat better. I recognize that I worked hard at the gym and I don't want to "blow it" by eating poorly. On the other hand, if I'm not working out, I tend to eat badly- indulging in way too many desserts. It's a double whammy either way.
3. Finish Strong. For me, I've worked really hard to get into good shape and I want to maintain what I've accomplished. If you've done the same, don't spoil it by quitting now!
4. Be Ahead of the Game for the New Year. When the New Year comes and everyone resolves to "get in shape" you'll be ahead of the curve! How great will that feel?!
5. No Guilt for Small Indulgences. I try to eat healthy most of the time, but I admit to having a sweet tooth and indulging in desserts (and wine!). I don't think total deprivation is a good thing and knowing I work out helps remind me that it's okay to indulge during the holidays without feeling guilty.
I don't tell you anything that I don't tell myself. Writing this blog helps motivate me to continue my efforts at living healthy too. My leg is feeling better, so I plan to pick back up my Live Fit Trainer. I made my meals for the week on Sunday and I plan to Finish Strong and start the New Year off right!
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| via FitSugar |
Also, I realized that I now have over 300 followers on Honey We're Healthy! To celebrate and say Thank You, I will be announcing a GIVEAWAY this week. If you want to follow this blog, click HERE or subscribe HERE.
No fat gain while eating well during the Holiday Season: Palatability isolines, the 14-percent advantage, and nature’s special spice
Like most animals, our Paleolithic ancestors had to regularly undergo short periods of low calorie intake. If they were successful at procuring food, those ancestors alternated between periods of mild famine and feast. As a result, nature allowed them to survive and leave offspring. The periods of feast likely involved higher-than-average consumption of animal foods, with the opposite probably being true in periods of mild famine.
Almost anyone who adopted a low carbohydrate diet for a while will tell you that they find foods previously perceived as bland, such as carrots or walnuts, to taste very sweet – meaning, to taste very good. This is a special case of a more general phenomenon. If a nutrient is important for your body, and your body is deficient in it, those foods that contain the nutrient will taste very good.
This rule of thumb applies primarily to foods that contributed to selection pressures in our evolutionary past. Mostly these were foods available in our Paleolithic evolutionary past, although some populations may have developed divergent partial adaptations to more modern foods due to recent yet acute selection pressure. Because of the complexity of the dietary nutrient absorption process, involving many genes, I suspect that the vast majority of adaptations to modern foods are partial adaptations.
Modern engineered foods are designed to bypass reward mechanisms that match nutrient content with deficiency levels. That is not the case with more natural foods, which tend to taste good only to the extent that the nutrients that they carry are needed by our bodies.
Consequently palatability is not fixed for a particular natural food; it does not depend only on the nutrient content of the food. It also depends on the body’s deficiency with respect to the nutrient that the food contains. Below is what you would get if you were to plot a surface that best fit a set of data points relating palatability of a specific food item, nutrient content of that food, and the level of nutrient deficiency, for a group of people. I generated the data through a simple simulation, with added error to make the simulation more realistic.
Based on this best-fitting surface you could then generate a contour graph, shown below. The curves are “contour lines”, a.k.a. isolines. Each isoline refers to palatability values that are constant for a set of nutrient content and nutrient deficiency combinations. Next to the isolines are the corresponding palatability values, which vary from about 10 to 100. As you can see, palatability generally goes up as one moves toward to right-top corner of the graph, which is the area where nutrient content and nutrient deficiency are both high.
What happens when the body is in short-term nutrient deficiency with respect to a nutrient? One thing that happens is an increase in enzymatic activity, often referred to by the more technical term “phosphorylation”. Enzymes are typically proteins that cause an acute and targeted increase in specific metabolic processes. Many diseases are associated with dysfunctional enzyme activity. Short-term nutrient deficiency causes enzymatic activity associated with absorption and retention of the nutrient to go up significantly. In other words, your body holds on to its reserves of the nutrient, and becomes much more responsive to dietary intake of the nutrient.
The result is predictable, but many people seem to be unaware of it; most are actually surprised by it. If the nutrient in question is a macro-nutrient, it will be allocated in such a way that less of it will go into our calorie stores – namely adipocytes (body fat). This applies even to dietary fat itself, as fat is needed throughout the body for functions other than energy storage. I have heard from many people who, by alternating between short-term fasting and feasting, lost body fat while maintaining the same calorie intake as in a previous period when they were steadily gaining body fat without any fasting. Invariably they were very surprised by what happened.
In a diet of mostly natural foods, with minimal intake of industrialized foods, short-term calorie deficiency is usually associated with short-term deficiency of various nutrients. Short-term calorie deficiency, when followed by significant calorie surplus (i.e., eating little and then a lot), is associated with a phenomenon I blogged about before here – the “14-percent advantage” of eating little and then a lot (, ). Underfeeding and then overfeeding leads to a reduction in the caloric value of the meals during overfeeding; a reduction of about 14 percent of the overfed amount.
So, how can you go through the Holiday Season giving others the impression that you eat as much as you want, and do not gain any body fat (maybe even lose some)? Eat very little, or fast, in those days where there will be a feast (Thanksgiving dinner); and then eat to satisfaction during the feast, staying away from industrialized foods as much as possible. Everything will taste extremely delicious, as nature’s “special spice” is hunger. And you may even lose body fat in the process!
But there is a problem. Our bodies are not designed to associate eating very little, or not at all, with pleasure. Yet another thing that we can blame squarely on evolution! Success takes practice and determination, aided by the expectation of delayed gratification.
Almost anyone who adopted a low carbohydrate diet for a while will tell you that they find foods previously perceived as bland, such as carrots or walnuts, to taste very sweet – meaning, to taste very good. This is a special case of a more general phenomenon. If a nutrient is important for your body, and your body is deficient in it, those foods that contain the nutrient will taste very good.
This rule of thumb applies primarily to foods that contributed to selection pressures in our evolutionary past. Mostly these were foods available in our Paleolithic evolutionary past, although some populations may have developed divergent partial adaptations to more modern foods due to recent yet acute selection pressure. Because of the complexity of the dietary nutrient absorption process, involving many genes, I suspect that the vast majority of adaptations to modern foods are partial adaptations.
Modern engineered foods are designed to bypass reward mechanisms that match nutrient content with deficiency levels. That is not the case with more natural foods, which tend to taste good only to the extent that the nutrients that they carry are needed by our bodies.
Consequently palatability is not fixed for a particular natural food; it does not depend only on the nutrient content of the food. It also depends on the body’s deficiency with respect to the nutrient that the food contains. Below is what you would get if you were to plot a surface that best fit a set of data points relating palatability of a specific food item, nutrient content of that food, and the level of nutrient deficiency, for a group of people. I generated the data through a simple simulation, with added error to make the simulation more realistic.
Based on this best-fitting surface you could then generate a contour graph, shown below. The curves are “contour lines”, a.k.a. isolines. Each isoline refers to palatability values that are constant for a set of nutrient content and nutrient deficiency combinations. Next to the isolines are the corresponding palatability values, which vary from about 10 to 100. As you can see, palatability generally goes up as one moves toward to right-top corner of the graph, which is the area where nutrient content and nutrient deficiency are both high.
What happens when the body is in short-term nutrient deficiency with respect to a nutrient? One thing that happens is an increase in enzymatic activity, often referred to by the more technical term “phosphorylation”. Enzymes are typically proteins that cause an acute and targeted increase in specific metabolic processes. Many diseases are associated with dysfunctional enzyme activity. Short-term nutrient deficiency causes enzymatic activity associated with absorption and retention of the nutrient to go up significantly. In other words, your body holds on to its reserves of the nutrient, and becomes much more responsive to dietary intake of the nutrient.
The result is predictable, but many people seem to be unaware of it; most are actually surprised by it. If the nutrient in question is a macro-nutrient, it will be allocated in such a way that less of it will go into our calorie stores – namely adipocytes (body fat). This applies even to dietary fat itself, as fat is needed throughout the body for functions other than energy storage. I have heard from many people who, by alternating between short-term fasting and feasting, lost body fat while maintaining the same calorie intake as in a previous period when they were steadily gaining body fat without any fasting. Invariably they were very surprised by what happened.
In a diet of mostly natural foods, with minimal intake of industrialized foods, short-term calorie deficiency is usually associated with short-term deficiency of various nutrients. Short-term calorie deficiency, when followed by significant calorie surplus (i.e., eating little and then a lot), is associated with a phenomenon I blogged about before here – the “14-percent advantage” of eating little and then a lot (, ). Underfeeding and then overfeeding leads to a reduction in the caloric value of the meals during overfeeding; a reduction of about 14 percent of the overfed amount.
So, how can you go through the Holiday Season giving others the impression that you eat as much as you want, and do not gain any body fat (maybe even lose some)? Eat very little, or fast, in those days where there will be a feast (Thanksgiving dinner); and then eat to satisfaction during the feast, staying away from industrialized foods as much as possible. Everything will taste extremely delicious, as nature’s “special spice” is hunger. And you may even lose body fat in the process!
But there is a problem. Our bodies are not designed to associate eating very little, or not at all, with pleasure. Yet another thing that we can blame squarely on evolution! Success takes practice and determination, aided by the expectation of delayed gratification.
Friday, November 23, 2012
From 5K to 5 Miles
Picture of me holding my medal with the Columbus Turkey Trot start/finish line in the background
I had a change in plans for Thanksgiving (which meant I was able to see my family) that left me unable to do the Turkey Trot in Knoxville (5K). However, those plans took me to one of my favorite places in the state of Ohio (Columbus) and led me to signing up for the Columbus Turkey Trot. The crazy thing about the one in Columbus- it's not a 5K- it's 5 MILES! Someone told me- it's just 1.9 more miles than the 5K. Exactly! Anyway, it was a cool morning and there were a LOT of people there- my ticket was in the 5000's but according to the results site there were approximately 4300 people running so... :) I had 2 goals- (well, three) to finish, to finish under an hour, and to not be last :) I managed to complete all 3. I did finish (even though I did have to walk about 2-3 minutes worth), I finished under an hour (at 55:50 I was happy), and there were about 1000 people behind me :) Seriously though- every step I take in these races it makes me so thankful to recognize where I was a year ago and where I am now. I know that I am doing things that at this point I should not, by a doctor's standards, be doing. Good thing I listen and follow The Great Physician :) Anyway, I was pretty excited and proud of the finish and know that it's one more step in my goal to completing my half marathon in April. I'm looking forward to starting that training and get it going! 
A picture of me after the race with my medal My sister and I before the race
a view of "The Horseshoe" (Ohio Stadium) where The Ohio State University Buckeyes play- the route took us through this part of campus (very cool)
(oh and by the way- in my non-traditional Thanksgiving this year- I ate WAY too much so need to get back on track with that! Any help is appreciated)
Wednesday, November 21, 2012
Thanksgiving Hours!
Happy Thanksgiving!
We will be open Thanksgiving for all you beer and whiskey needs! Hours for the next few days will be as follows:
Wednesday: 10am-10pm
Thursday (Thanksgiving): 10am-6pm
Friday: 10am-11pm (Black Friday Sale 10am-2pm)
Nate
HAPPY FRIENDSGIVING!
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| My Daughter ~ My Friend |
My daughter sent me a text to let me know she was having a “Friendsgiving” tonight and the more I looked at the words on my phone, the more I thought about the meaning of the words. My mind started reeling with ideas of how I would write about this and a quick call to my girl to get her insight was in order. Well, my daughter and her friends have been meeting every Tuesday for girls dinner night, where they take turns preparing the meals, and enjoy a special sharing of their lives…talking, laughing, comparing stories, and eating the meal prepared with their own hands…no orders in…these gals are serious about their food, their lives, and their friendship. Sounds somewhat like “Sex in the City” gone REAL and how FABULOUS is that!
I think about that and am proud of the special bonds that my daughter has with these very special ladies…I have had the privilege to meet a few of them. They celebrate their year anniversary of “Girls Dinner” night for Friendsgiving this year…HAPPY ANNIVERSARY LADIES!
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| My Daughter and Her Fabulous Friends |
This struck me deeper than the words Thanksgiving this year, as spending time with those we love can and often times does include people that are not related by blood, but a deeper bond…a chosen bond. A true friend is a rare gem and gift from God and to have more than one is even rarer. Think about the sharing of food made with your own hands, laughter around a table, sharing stories of life and really listening and caring about the lives and feelings of others around that table…WOW…now that is a THANKSGIVING!
I am saddened by the many who struggle through the holiday filled with hurt, pain and overwhelmed with stress at the very thought of going through the motions with people, some family, some not…but honestly, none of us…yes, me included…are not immune to hurt from time to time, and during the holiday it can feel larger than life itself. It is in those times, where a “Friendsgiving” would feel so good to be a part, to be able to share openly, honestly, and receive that in return, to relish in the aromas of food made with tender, loving hands, warm laughter and REAL moments of caring surrounding each and every person. I wish this moment for every struggling person out there on this holiday…a very special “Friendsgiving”.
I was reminded of something from my daughter today as she shared her story of “Friendsgiving”… cherish the bonds of special friendship, take the time to stay in touch, to share a meal, a laugh, a cry…LIFE. As I celebrate the holiday with family and friends this year, I will be thankful for my chosen bonds, those gems in my life that will hold my hand when I need it the most.
Happy Thanksgiving and Friendsgiving Everyone!!!
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 weekend and upcoming week!
Stay Healthy!
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