7 Side Effects of Soda

Ch Ch Ch Chia

No, no, not the sprouted potted pet... the seeds.  Chia is the Mayan word for strength, and thats what these powerful little seeds promote.  

   

Chris McDougall published a novel called Born to Run, where he talked about how Chia seeds were a major source of energy for Mayans, Incas, and other ancient cultures. Chia seeds are known as the "running food" because they are said to help sustain endurance levels, making them great for pre-workouts.  They seemed to know about  the remarkable benefits of these seeds, that only recently started to become popular here. I've read that one tablespoon was believed to sustain an individual for 24 hours. In McDougall's book he wrote, 

 "Chia was once so treasured, the Aztecs used to deliver it to their kin in homage. Aztec runners used to chomp chia seeds as they went into battle, and the Hopis fueled themselves on chia during their epic runs from Arizona to the Pacific Ocean."

 They resemble the look of poppy seeds and don't have much of a flavor making them great in just about anything (salads, sandwiches, oatmeal, yogurt,  smoothies etc.)  When you add them to water or liquid they become a gel like texture (kind of like what happens to soluble fiber in your stomach thus slowing digestion). They are high in fiber, protein and omega-3, 6, and 9. 1 tablespoon has 3 grams of protein, 5 grams of fiber, and 2 grams of omega-3. Chia seeds also contain potassium, calcium, iron, phosphorus, and maganese. It's hard to think of a reason not to incorporate these powerful seeds into your diet. 

"One quarter of what you eat keeps you alive; the other three-quarters keeps your doctor alive."

Choose organic fruits and vegetables whenever possible.  This especially goes for fruits and vegetables that don't have a protective skin on them.  But unfortunately like everything else, organic comes at a certain price. New research shows that it's more important to buy certain foods organically than it is others. Here's a list just to name a few...

• Milk- Antibiotics and hormones are used to increase profits. Organic dairies cannot feed their cows with grains grown with pesticides, nor can they use antibiotics or growth hormones.
• Meat- Raising animals using hormones to speed up growth, antibiotics to resist disease and pesticides to grow the grain fed to the animals helps to increase supply (thus increase profit).  Unfortunately whatever the animals ingest, you do too.  To meet USDA standards, organic meat can come only from animals fed organic feed and given no hormones or antibiotics.
• Coffee- Many of the beans are grown in countries that don't regulate use of chemicals and pesticides. Look for the Fair Trade Certified Organic label on the coffee package or can.
• Peaches
• Apples-  No matter how hard or how much you scrub, you won't eliminate all the chemical residue that can be found on the apple skin.  Remove the skin? Then you lose a lot of nutrients and fiber.
• Celery Celery has no protective skin, so it’s almost impossible to wash off the chemicals.
• Strawberries
• Lettuce- frequently contaminated with what are considered the most potent pesticides
• Grapes
• Tomatoes- Chemicals can easily penetrate the skin. 
• Corn- A lot of corn today is being genetically modified to keep up with supply and demand and to keep costs down.   Genetically modified means the genes and DNA have been altered, you think that won't affect what happens inside your body?

Foods for weight loss.

We have all heard of the grapefruit diet, and Acai juice and their claims to make us skinnier, however we have all come to realize these claims aren't entirely true.  I say entirely because adding foods like these (Acai, and grapefruit to the diet can in fact help you lose some weight, only when done the right way of course.)  The following food choices will not inadvertently make you thinner, however swapping out less healthy choices with a food on the following list WILL help you slim down, plus give you the added health perks that come with them.

1. Oats:  I've said this before and I'll say it again, oatmeal is a great way to start your day.  It's packed with fiber that helps slow digestion and keep you feeling full for longer, and avoids your blood sugar from spiking.  It helps slow down digestion AND can help lower your LDL cholesterol.

2.  Lentils: Low in calories, fat, and cholesterol... high in fiber, protein, iron and B vitamins, these little legumes are an excellent food choice.  Because of their high fiber content, it helps to stabilize blood sugar and provide slow burning energy (complex carbs) to the body.   They are beneficial to anyone with diabetes or high cholesterol. Add them to pasta or soups, or make a salad.  They blend in with almost anything, making them very versatile.

3. Goji Berries: These little berries are pack with nutrients.  They are typically found in China, India and Europe, but have made their way over to the states.  They have been around for thousands of years used for their medicinal properties. Goji berries are high in fiber and have a low glycemic index (The glycemic index is a number scale that is used to determine how fast your body will convert the food you eat into glucose.  Even if you don't have diabetes you should still choose foods with a low GI because it will minimize your urge to consume more calories throughout the day.)  They are great for boosting immunity because of their high vitamin C content, as well as contains 18 amino acids (including the 8 essential).  Try mixing them in cereal, or oatmeal.  You can add them to nuts for a snack, or with yogurt.
Beware: Lookout for some Goji Berry juices, as they can be loaded with added sugar. 


4.  Wild Salmon: Full of Omega-3 fatty acids, that not only help in heart health but also in shrinking your waist line.   Omega-3 help improve insulin sensitivity, which in turn can help to decrease belly fat.    Salmon is also packed with protein, and vitamin D, which a  lot of people seem to be lacking.  
Beware: Make sure the salmon is wild, they contain less contaminants (heavy metals and lead). 


5. Quinoa or Buckwheat pasta: Swapping out traditional pasta from time to time can be beneficial to your waist.  They are higher in protein, and fiber than most pastas, which will leave you feeling fuller for longer.  Toss them with some sautéed vegetables, olive oil, and some feta or goat cheese.

6.  Avocado:  Yes avocado is full of fat, however it's the good fat.  Don't be fooled into thinking because of their high fat content, they can't possible be good for weight loss, because they are.  Avocado is high in monounsaturated fat, and research shows that diets high in monounsaturated fat are beneficial for weight control.  Monounsaturated fat shows a beneficial effects on how your body uses blood sugar.  They also help lower cholesterol, are great for heart health, and anti inflammatory properties, and are packed with vitamin E.  Just make sure sure to watch your portions, no more than 1/2 an avocado. 

Get your Digestive System Moving!

Pavanamuktasana or wind removing pose is a great way to help get things moving along in your digestive tract. This pose applies pressure and massages the ascending, descending, and sigmoid colon.  It also massages the small intestine, gallbladder, pancreas, liver, and spleen.  It helps to remove excess gas from your stomach and small intestines, and helps with constipation and IBS. By preforming this pose it also helps to release the lower back, strengthen your abdomen and thighs, while increasing hip flexibility.  It's a great pose to do before bed as you end your day. 

1. Lie on your back
2. Lift the right leg up, bend the knee, and interlock all ten fingers around it just below the knee.
3. Start to pull the right knee in down toward the right shoulder (making sure to keep the shoulder blades on the ground) Keep the left leg straight and the left calf muscle touching the floor.  
4. Keep your elbows in close to the body, relax the shoulders, and tuck your chin in slightly. 
5. Hold for a few deep breaths, then release the right leg and do the same with the left. 
6. Release the left leg. 

7. Gently lift both legs up at the same time bending the knees. Wrap your arms around and try to grab opposite elbows if you can, if not interlock the finers again. 
8. Get a tight grip here, and make your body nice and compact.  Keep the feet side by side and relax them. Take a few breaths here, and release. 

Conditions Proven to Benefit from Yoga and Meditation

So you thought yoga was all about stretching your body, eh? Or maybe you thought it was to help you get a "better" or more toned body.  And what about relaxation? That's what yoga is.. right? To relax.  While all of these are true, there are so many other beneficial aspects to yoga.  The healing power of yoga and meditation is being studied more and more today throughout India, the U.S, and Europe.  Scientific evidence is growing and showing that yoga is beneficial for the following conditions:

Anxiety
Arthritis
Asthma
Cardiovascular disease
Carpal Tunnel
Chronic Pain
Depression
Diabetes
Epilepsy
Fibromyalgia
Headaches
Hypertension
Infertility in women
Poor Immune System
Obesity
PMS
Psoriasis
Sleep disorders
Stress


While yoga isn't a cure all miracle, it is in fact a great way to start alleviating some of our day to day aches and pains.  And don't be surprised if you do find a cure to your ailments through a daily practice of yoga.  Start simple, it's the best way to get your body acclimated.  Remember to acknowledge your body and where you are at, this will allow you to reap the benefits of the different postures yoga offers. Don't force or go beyond any limitations your body sets.  You can't force things to happen, they just do in time, let it be...relax.. and feel the benefits ...  on and off the mat.   Namaste :)))

Fruit salad for healthier skin and a boost of energy

Saturday morning start to my day!

Blueberries and strawberries have a high content of vitamin C. Vitamin C is vital in the production of collagen which helps in skins resilience and elasticity.  As we get older our skin looses its elasticity which is why it's important to get enough vitamin C in our diet (and not in a capsule form).  Vitamin C will also help in boosting our immunity. 
Add some bananas for a little energy boost!  Bananas seem to get a bad rep, but they are a fantastic fruit as well!  Bannaas are full of vitamins, fiber, and minerals and are great for a quick energy boost because the carbohydrates in them are easy to digest. Next time you need a pick me up instead of caffeine or a sugary drink, try a banana ..they provide energy that lasts longer and don't have the crash that caffeine does.