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5 Easy Steps to Mindful Eating

Kyran Doyle

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5 Easy Steps to Mindful Eating

Let eating be a happy part of your day. Practice gratifood. Learn wbout mindful eating and its positive effects on your health…

“Happiness cannot be traveled to, owned, earned, worn, or consumed. Happiness is the spiritual experience of living every minute with love, grace, and gratitude.” -Denis Waitley

What people usually mean when they say “gratifood” is the process of applying gratitude to food. Infusing appreciation into what we eat, being mindful every step of the way, and practicing awareness that food is something to be thankful for.

Learn about the steps to mindful eating here…

5 easy steps to mindful eating

 

Step 1: Get connected to each step of the process.

Gratifood begins before you start cooking. It begins before you decide what’s for dinner. It begins in your mind as a mental checklist of all the things that have to happen for you to be able to eat.

If you think for a moment about all the steps food takes before it ends up on your plate, you will instantly feel more connected to the process. Taking it a step further, if you specifically think about each step your food has taken to get to you, the more and more and more you will feelappreciation.

AJ Jacobs, author of “Thanks a Thousand,” realized how much he took for granted his morning cup of coffee. So, he set out on a journey to thank all the people that make his morning ritual possible. What he quickly realized is that the amount of people to thank is infinite: every person he thanked would not have been able to do what they do without the help of countless other people.

Everyone from the cashier that rings him up at the grocery store, to the roaster, to the farmer, to the truck driver, to the workers who maintain the roads. He thanks a thousand people in the book, and the ultimate moral of the story is that there are far more people to thank than he possibly could in one lifetime. And that’s just for one small daily ritual–coffee.

Getting connected to the process starts by asking, “If I trace this food—say it’s peanut butter—back to where it began, where does that take me?” As AJ found out, there is an infinite number of components to thank, and there’s no need to do this process of thankfulness ad-nauseum. At some point during the process of cooking, remember to bring to mind the fact that it’s a series of small miracles that you have the variety and quality of food that you do.

When you become aware of the infinite level of thanks you can give for any given food item, and you begin to apply that level of gratitude to the many ingredients you use in any given meal, you can begin to feel an appropriate level of appreciation for the food you’re about to eat.

Step 2: Pour your heart’s loving energy into the food.

Even if it means taking longer to cook, allowing your day’s pent-up positive energy to overflow into the process of cooking can transform the way you make food. Cooking can be a structured outlet into which you can process those positive emotions. And yes, positive emotions need to be processed too!

By creating a meal this way, you can transfer your positive emotions into a new form–food–and experience them all over again! One of the most powerful positive emotions you can use to enhance this effect is gratitude. It’s not necessarily about what you eat as much as it is about how you eat.

Eating starts before you take the first bite. We all know this and if we need proof, all we have to do is conjure up the image of a brimming mug of hot chocolate and imagine touching it to our lips for the first foamy sip, tasting the sweet cocoa powder and cinnamon.


Enjoying this article on mindful eating so far? Try reading some tips on curbing your sugar cravings here: 7 Tips To Dramatically Curb Your Sugar Cravings.


Step 3: Curate your dining environment.

At this point we’ve learned to put appreciation, love and thanks into the different steps of cooking in order to create a meal that’s infused with gratifood. Now it’s time to set the stage. It’s encouraged to create a space in which you feel comfortable eating. A place where you can complete the act of eating with full presence and little distraction. It’s important to consider everything from ambiance, lighting and decor to the types of utensils you eat with.

Did you ever consider you might appreciate your meal more simply by changing the dishware you’re using? It makes sense that you would enjoy your morning beverage more if you are drinking it from a mug that you bought specifically because looking at it brings you joy!

You should be able to tell the story of everything you own, and especially the items you use to eat with. Because unlike a baseball glove or pair of pants, you are ingesting the energy of that plate or bowl every time you eat.

And just because the word energy is used, that doesn’t it make it woo-woo. Extending your mindfulness about eating to what you cook with and eat off of can have measurable health benefits. Did you know that changing the type of pan you cook with can help oxygenate your blood? Every time you cook with a cast iron pan you’re boosting your iron intake.

Since iron is an essential nutrient that every cell in the body needs to transport oxygen in the blood and myoglobin in muscles, it’s safe to say that the type of pan you cook with has the power to make you a healthier person.

Step 4: Eat with others and if you are eating alone, eat alone.

Now that the meal is ready and the stage is set, it’s a good time to customize the gratifood experience based around who you are eating with.

If you are eating alone, make sure to commit fully to eating alone. Understand that you can experience gratifood just as much alone as you can at a communal meal. Make sure to eliminate distractions. There’s some gray area here and use your good judgment. If you are going to consume content while eating, make sure whatever music you are playing or podcast you are listening to contributes to the feelings of gratitude and appreciation you’ve cultivated thus far.

Remember, digestion starts before taking the first bite. Having content playing in the background, especially video can change your focus in way that inhibits proper digestion. Think about it. Ever watched a suspenseful movie and actually felt it in your body? You’re hanging on the edge of your seat with a pit in your stomach and breathing shallowly.

You’ve experienced how the type of content you’re consuming can have real effects on your physiology. And if the content puts you in a fight or flight physiological response, you can see how it would disrupt digestion, which occurs optimally when the body is in a rest and relaxation state.

If you have nothing to distract yourself with, your food becomes your company. You will chew your food well, enjoy every bite to the maximum, and significantly slow the rate at which you eat. You will get to know your food like a close friend.

Did you know it can take up to twenty minutes for the body to send signals of satiety? Most people’s meals don’t even last that long! If you eat slowly, you will probably end up eating less, which in most cases is a good thing. Mindful eating allows you to more appropriately gauge when you should stop eating based off the body’s satiety versus the default gauge people usually use, which is stomach fullness.

More about mindful eating here…

 

5 easy steps to mindful eating

 

Step 5: Dedicate the first 10 bites you take for mindful eating.

I’m going to step in to the first person here for a moment and tell you a little story. It takes place in a rural county in Virginia, at an off-the-beaten-path retreat center called Yogaville. I stayed there for one month during the summer of 2015. Everyone living at the facility and doing the work trade program ate communal meals together.

The big meals would be served in a dining hall, and prior to taking the first bite, we would usually go around in a circle and everyone would dedicate the first bite of their meal. This was our version of gratifood. Sometimes we would go around in the circle and we’d do several of these very slow, grateful bites before we started eating at a normal pace. This allowed us to thoroughly infuse each bite with appreciation.

Know that if you take nothing else from this article, if you remember the 10 bites rule, you will be practicing gratitude. Before beginning to eat at your normal pace, eat ten bites mindfully and slowly. Between each bite, bring to mind someone or something you are grateful for and dedicate that bite accordingly.

The five steps to practicing gratifood are your friend. Start small, but make sure to start somewhere. A great place to start is by choosing one of the five steps that resonate most with you and apply it to one of your meals this week. When done on a regular basis, mindful eating has the power to change your thoughts, emotional state, and physical health.

Mindful eating is important. This article by Tim Brogan helps us listen to our body while we eat. Practice gratifood through mindful eating.

Original article by Tim Brogan. Tim is currently an Ithaca-based yogi and traveler whose motto is “step into your purpose and share it with clarity.”

 

Nutrition

7 Easy Ways To Conscious Cooking: Preparing Meals with Mindful Awareness

Kyran Doyle

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7 Easy Ways To Conscious Cooking: Preparing Meals with Mindful Awareness

There are several key elements to conscious cooking that transform it into a mindful experience. Consider these tips as you set out to create your next meal.

“A recipe has no soul. You as the cook must bring soul to the recipe.” —Thomas Keller

Many of us are familiar with the practice of eating meditation, or a mindful approach to consuming your food with reverence, deliberate attention, full sensory embodiment, gratitude, and present-moment awareness. Mindful eating is a great way to infuse a deeper awareness into one of your most fundamental daily activities.

However, before your food reaches your plate, it must be prepared or cooked. Enter the practice of conscious cooking, or preparing meals with full awareness.

Conscious cooking is about being totally present in the act of food preparation. It brings a deep awareness to the unique details of the cooking experience and a deep, in-body sense, of creating a nourishing and healing meal with attention, compassion, gratitude, and love.

While it may sound simple, there are several key elements to conscious meal preparation that help it to be a truly mindful experience. Consider the following as you set out to create your next meal.

 

7 Easy Ways To Conscious Cooking: Preparing Meals with Mindful Awareness

 

Begin with Intention

To begin your conscious cooking practice, pause and set a clear intention. Close your eyes, take a few deep breaths, and declare to yourself that you are going to use this time to prepare your meal with your full attention.

Visualize the end product of a delicious, nourishing meal. Have the clear recognition that you are a channel of pure awareness and allow yourself to be the instrument through which the meal will be prepared. Consecrate the experience as an opportunity to deepen your journey of awakening.

Focus on Service

Preparing meals is an act of service; you are either nourishing your own mind and body or the mind and body of others. You are delivering love and attention to those you cook for through the food itself. Surrender yourself to bringing the fullness of your being into an act of selfless service. This is an act of Karma Yoga; performing the action acknowledging that those you serve are gods and goddesses in disguise.

Deliberately Prepare the Space Of Conscious Cooking

Before starting, take the time to methodically prepare your environment. Lay out your recipes, tools (knives, spoons, cutting boards, saucepans, etc.), along with your ingredients. In culinary school, one of the first lessons taught to new chefs is known as Mise en place, which means “putting in place” and refers to both the kitchen setup as well as the chef’s state of mind.

Like a tea ceremony, take time to arrange everything beforehand so you don’t have to scramble for an item once the cooking has begun. This is also the perfect time to take a moment to cultivate gratitude for everything set before you. Recognize the web of relationships that have to exist (farmers, workers, drivers, grocery clerks, and countless others) to bring these ingredients and tools before you.

Remember also to choose ingredients that are sattvic or pure, nourishing, essential, and filled with vital lifeforce or prana.

Proceed with Care and Attention

As you begin to follow a recipe or cook, bring reverence toward each step of the process. Follow each step in the directions with full awareness; don’t just muddle through and lob ingredients together into a bowl without tuning in to what you’re doing. Move as slowly and deliberately as possible given the required steps and cooking times involved.

 

7 Easy Ways To Conscious Cooking: Preparing Meals with Mindful Awareness

 

Relish in a Full Sensory Experience

Cooking is a wonderful experience that involves all your senses. Take note of how these gateways of perception help you have a deeper experience of the moment:

  • You can see the colors, watch steam rising off the food, and notice the freshness of each ingredient.
  • You can smell the food and the spices, and become aware of the blending of unique aromas into the larger fragrance of the dish.
  • You can taste the individual ingredients, diving into the sweet, salty, pungent, bitter, and astringent qualities of each.
  • You can hear the rolling boil of water, the rhythmic pace of a knife on the chopping block, the sizzle of cooking food.
  • You can feel the texture of the ingredients, the thickness of a mixture, the grains of salt as you sprinkle them into a stew.

Embrace Total Presence

Allow the experience of cooking to be one of complete and total being. Let your mind slip beyond past or future and just experience this moment, this action in its complete fullness. Of course, it’s important to be safe and aware of cooking times, proper sanitization, hot burners, and sharp knives, but to the extent possible release any non-cooking related distractions. Put down your phone, avoid multitasking, and work to do just one thing at a time. It may be helpful to use a mantra to keep your mind anchored to the present moment. Consider either of the following:

  • Om Vardhanam Namah – the mantra of the Law of Giving and Receiving which means, I am the nourisher of the universe and the universe nourishes me.
  • Om Sri Danvantre Namaha – the mantra of the Celestial Physician, often chanted when preparing food to infuse it with healing energy, meaning Salutations to the being and power of the Celestial Physician.

These mantras, when used during repetitive tasks such as stirring or chopping vegetables help to entrain your awareness into a state of total absorption or Samadhi. We become one with the task, with the cooking, and the meal.

Serving and Blessing the Meal

Once the meal is prepared, it’s time to serve it to yourself, friends, family, or guests. Presenting the food with a mindful spirit of service and gratitude again helps to honor the divine in the food and those who will eat it. This is also an ideal time to offer a blessing for the food, either silently or spoken aloud, in such a way that gives thanks as well as recognizes how fortunate we are to be able to share in a meal together.

A traditional blessing often used by monks and yogis is to reflect on this passage from the Bhagavad Gita Chapter 4, verse 24:

The process of offering Brahman; that which is offered is Brahman. Brahman offers the sacrifice in the fire of Brahman. Brahman is attained by those who see Brahman in every action.

Which might be interpreted into a formal blessing as:

May I remember that the cooking of this meal is divine consciousness; the food itself is divine consciousness, and the process of consuming the food is divine consciousness. Therefore, may the act of cooking, serving, and eating be performed with full awareness that leads me to the awakening of my divine nature. Om, peace, peace, peace.

In serving and blessing the food, you surrender the practice of conscious cooking to all those who enjoy the results of your efforts. Or as Buddhist Monk Thich Nhat Hanh keenly observes: “When you prepare a meal with artful awareness, it’s delicious and healthy. You have put your mindfulness, love, and care into the meal, then people will be eating your love. People can fully enjoy the meal with body and mind, just like you enjoy a beautiful work of art.”

When you cook make it a worthwhile conscious cooking experience. The love for food will be enhanced if you do conscious cooking. It creates a mindfulness experience for you. Once you make it conscious cooking, your food will be worth sharing and eating.

Read these too:

5 Foods For Your Yogic Diet that Are Healthy

How To Count Macros To Lose Fat and Gain Muscle

 

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Fitness

7 Ways to Be Fit & Get Healthier Without Dieting

Kyran Doyle

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7 Ways to Be Fit & Get Healthier Without Dieting

Counting calories won’t make you healthy. Here are ways to be fit and get healthier without dieting.

Pop quiz. How many diets can you name off the top of your head? If you are like most people these days, you can probably rattle off at least half a dozen without breaking a sweat. Some of them may dominate TV advertisements, and others may tend to be passed around by word of mouth. Still others tend to survive in the pages of self-help books and are splashed across the internet.

All of them claim that you will be able to not only lose weight but also feel more confident, more sexy and all around happier and healthier. A lot of them are liars. Many diets will help you shed unwanted pounds in the short term, but there is nothing healthy or sustainable about living off maple syrup and lemon juice or following the rules of any of the other dangerous diets out there.

 In fact, diets in general are rarely a good way to improve your health. This is because most diets focus on losing weight, not promoting health. While you will need to alter your daily diet in order to improve your health if you are living off Chinese takeout and Big Macs, traditional dieting is rarely a sustainable path when it comes to your overall health. Here are seven ways to get healthier without dieting.

 

7 Ways to Be Fit & Get Healthier Without Dieting

 

Drink Water & Be Fit

One of the easiest ways to simultaneously get healthier and lose weight is to stop drinking anything but water. Drinks of every sort are filled with what most people refer to as empty calories. In other words, they are calories that do nothing to keep you feeling full or energized but do contribute to weight gain. Stop drinking soda, juice and bottled teas.

 

Skip the sports drinks as well. Unless you are a long distance swimmer training for an open water race, a runner preparing for a marathon or you spend multiple hours in the gym sweating like a dog, plain water will fulfill your hydration needs. If you desperately need flavor in your water, stick a bit of fresh fruit in the bottle.

 

This will give you the desired flavor without all the sugar in packaged flavors. Alcohol, of course, is packed with sugar and calories, but the biggest offender, after soda, is usually your morning coffee. Those flavor shots, bits of cream and sugar turn a light drink into a calorie bomb. Drink your coffee black, or at least use skim milk if you need a little dairy.

 

If you want to become healthier and sustain the appearance and feeling that health brings you, you need to learn how to cook. You do not need to be a gourmet chef in order to improve your health, but knowing how to put together a basic meal of meat and veggies will go a long way toward making you healthier.
When you cook your own food, you know exactly what is going into your body. Restaurants and take out chains tend to use loads of oil and fats that turn a dish you would expect to be low calorie, low fat and healthy into something that is little better for you than the average pizza. When you cook at home, you are at least aware of whether or not you made something unhealthy.
Home cooking also tends to use fresher ingredients instead of the heavily salted and preservative filled items found in the frozen section of the grocery store.

Avoid Junk Food

You have likely noticed that some people simply seem to have more willpower than others. They manage to avoid eating junk food and instead snack on carrot sticks or celery. Their willpower may seem incredible, but if you looked inside their cabinets, you would probably find that they do not have chips, candy or cookies in the house.

More Sleep to Be Fit

When it comes to staying healthy, sleep is perhaps the most commonly ignored requirement. Almost everyone is aware on some level that they need to get enough sleep in order to remain healthy, but that does not stop most people from acting as if they are convinced that they can teach themselves to go without sleep entirely.

If you want to improve your health, however, enough sleep is a requirement, not a suggestion. The average adult needs between seven and nine hours of sleep a night in order to remain in perfect health. Very few people get that much sleep on an ongoing basis. Make it a point, however, to get at least seven hours of sleep each night. Going to bed every night and getting up every morning at approximately the same time will help tremendously in that regard.

Less Screentime

If you read any sort of health columns, parenting advice or technology news, you have almost certainly heard that spending too much time using your electronic devices is terrible for your health. Overuse of electronics tends to keep people sitting down for even longer periods of time than they were already prone to doing.

This has become such a problem that people are developing what has become called “gluteal amnesia.” Essentially, people sit so often and for so long that their gluteal muscles forget how to function which can set off a domino effect that has the potential to damage every muscle below their waist.
Overuse of electronics also contributes to neck and back strain and pain as people stare down at their phones and computers. The bright blue light inhibits melatonin production, one of the hormones necessary for healthy sleep, and many people use digital conversations as a substitute for face-to-face interaction, something that wreaks havoc on a person’s mental state over time.

7 Ways to Be Fit & Get Healthier Without Dieting

Exercise Regularly

Along with sleep, exercise is the closest thing to a panacea that exists in real life. Exercise is essential for healthy cardiovascular function, muscle strength and plays a key role in stress relief. It can improve the function of your immune system, give you better sleep at night and help you lose weight.
You do not have to become a gym rat to reap the benefits of exercise either. Taking a brisk walk several times a week can still do wonders for your health. It is best, however, to join a gym so that you can do both aerobic exercise, such as running or swimming, as well as resistance training, such as weightlifting or pilates. Aerobic exercise is the best way to improve the health of your heart and lungs while resistance training helps your muscles, skeleton and metabolism remain healthy.

Balanced Diet

If you are focusing on your health, you need to eat right. This does not mean that you need to give up entire food groups as many diets proclaim. Unlike what innumerable diets and weight loss “experts” claim, carbohydrates are not your enemy and neither is fat. If you scarf down French fries every afternoon, then yes, you are eating too much fat. A few tablespoons of olive oil or the fat found in nuts, however, is beneficial.
In the same way, if you live off of pasta and white bread, the sheer number of calories you are eating will do unpleasant things to both your waistline and overall health. A piece of bread with dinner, however, does not mean that you are doomed. You need to have a balanced diet that includes fruit, vegetables, meat or fish, a small amount of healthy fats from nuts or oils and, yes, carbohydrates. When you cut out entire food groups from your diet, your body may get smaller, but your health pays for it.

There is nothing wrong with wanting to shed a few pounds so that your jeans are a little less tight or so you can look fabulous in a tight shirt. Dieting, however, is not necessarily the answer to your weight woes. If you pay attention to your overall health by sleeping enough, eating right and exercising regularly, you will likely find that the pounds melt away without any sort of artificial assistance.

Better yet, those pounds will stay off with ease rather than creeping back on or forcing you to fight a constant battle with yourself. This is because focusing on overall health leads you to develop sustainable habits.
Being healthy feels good so you want to keep doing the things that keep you healthy. Diets, on the other hand, are the sort of things most people cannot wait to finish. So, prioritize health over weight loss, and you will likely end up getting the best of both worlds anyway.
If you want to be fit and get healthier these are some ways you can do it. These ways to be fit do not need a lot of dieting. You can do this daily. Be fit and be healthy. When you want to be fit, it is a way for you to love yourself. Love your body in a way that you want to be fit and be healthy all the time. Follow these ways and be fit always.
Original article by Stephanie Hertzenberg.

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Wellness

Best Advanced Yoga Poses If You Are Suffering From Sciatica Pain

Wise Life Lesson

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Best Advanced Yoga Poses If You Are Suffering From Sciatica Pain

Sciatica can cause unbearable pain that can make it difficult to move and do basic things. Thankfully, there are a few different ways you can treat it without needing to take medications or opt for surgery. One of these options is yoga. Below you’ll discover why yoga is so helpful and some of the best advanced yoga poses to use if you’re suffering from sciatica pain.

What is Sciatica?

Sciatica is a form of pain that usually develops due to a herniated disc. When this disc slides, it will press on the nerves surrounding your spine, including the sciatic nerve. This pressure can irritate nerves resulting in severe pain.

Because so many nerves are connected around your spine, the pressure can send pain almost anywhere in your body. Most of the time sciatica will shoot throbbing sensations down your legs and around your lower back.

Symptoms of Sciatica

This condition comes with quite a few unpleasant symptoms. Some of these include:

  • Pain throughout your back
  • Difficulty walking
  • Muscle stiffness
  • Pins and needles
  • Burning sensations
  • Foot numbness

 

Best Advanced Yoga Poses If You Are Suffering From Sciatica Pain

 

Does Yoga Help Sciatica Pain? Is it Safe?

Yoga has been shown to release tension near your sciatic nerve. By doing certain stretches, it can reduce pressure on the nerve and increase oxygen in the muscles around it. This can help to not only relieve sciatica pain, but increase your range of motion.

Some might still be a little skeptical to try it as it might seem like these movements would worsen the pain. The good news is yoga is completely safe to use if you have sciatica. This is because it releases tension near your nerves that might be affected by it. Keep in mind though that you might feel a little strain at first. This is somewhat normal because you’re loosening the tight muscles.

If you’re still concerned about using yoga poses for sciatica, you might try using chiropractic care first. How chiropractic care helps sciatica will vary depending on the chiropractor, but most will do special manipulations to reduce inflammation and muscle spasms.

5 Advanced Yoga Poses to Help Relieve Sciatica Pain

If you’re interested in attempting yoga for sciatica pain, you can try these five poses.

Child’s Pose

This pose stretches your hips, thighs, and ankles. It’s somewhat easy and gentle on your body, but can still remove tension.

To do this stretch you want to first kneel on the floor. Make sure your feet are touching each other but widen your legs so that they match up with your hips.

After doing this, take a deep breath and then move your torso toward your thighs. Stretch your hands on the side of your torso with your palms facing up. You should start to feel a slight pull in your shoulders.

Keep this position for about 30 seconds. While doing it, make sure to slowly inhale and exhale. Once this time is up, slowly lift your body up.

Cobra Pose

The cobra pose is designed to strengthen your spine. It can relieve lower back pain caused by sciatica because it loosens up tight muscles.

To begin the cobra pose, lie on the floor face down. Stretch your legs out and make sure the bottom of your feet are facing upward. Slowly lift your body up with the palms of your hands while keeping your elbows flat against the side of your chest.

As you start to lift your upper body, take a deep breath. You’ll want to keep lifting your chest as high as it can go. Try to keep your shoulder blades even during this movement.

Hold the cobra pose for about 15 seconds and then slowly move your chest back toward the ground.

Wind-Relieving Pose

The wind-relieving pose is considered to be one of the easiest yoga poses making it perfect for beginners. It not only works to tone your core muscles, but release tension caused by sciatica pain.

You can start the wind-relieving pose by lying with your back on your floor. After doing so, gently lift both your knees up at a 90-degree angle and bring them toward your chest. As you do so, grasp onto them with your hands and pull your chest up toward them. Try to get as close as you can to your knees with your chin and then return to the original position. This pose can be done continuously or by holding the pose for a few seconds.

If you’re just starting out, hold the stretch for about 30 seconds. Over time, you’ll be able to hold it longer.

Seated Twists

The seated twist is another easy yoga pose to try.

To begin, sit on the floor and extend your legs in front of you. Place your hands on your thighs.

Bend your right knee and then take your right leg and cross it over your left leg. Once your right leg is over your left leg, slightly bend your left leg.

After doing this, put your right arm on the floor and twist your body to the right. As you do so, lift your left hand straight into the air. Slowly bring your left hand down and press its elbow

against your twisted right leg. Hold this position for a few seconds while doing deep breathing. When you’re done, release yourself from this pose and repeat the steps with your other leg.

 

Best Advanced Yoga Poses If You Are Suffering From Sciatica Pain

 

Reclined Pigeon Pose

The reclined pigeon pose builds up numerous muscles in your chest, shoulders, back, and neck. It also stretches out the piriformis muscle which is often affected by sciatica.

To do this pose, lie with your back flat on the floor. Bend your knees and then lift your right foot off of the ground. Put your right ankle over your left thigh. Keep this position for a few seconds and then repeat with your left foot.

If you’re on the search for a natural way to help heal sciatica pain, yoga might be good to try. By doing these stretches, you’ll find that your pain will substantially diminish. You might even discover that they help you to be more flexible and energetic.

These advanced yoga poses will help ease any pain from your body. These advanced yoga poses are helpful if you are suffering from sciatica pain. Get to learn these advanced yoga poses and keep your body fit. You can easily do these advanced yoga poses at home. Find the time and do these advanced yoga poses every day.

Bio

Original article by Dr. Brent Wells. He founded Better Health Chiropractic & Physical Rehab in 1998. He is currently leading 10,000 Alaskans to more active and pain-free lifestyles without drugs or invasive surgeries.

He brings a progressive and highly innovative approach to chiropractic care and massage therapy, and physical therapy in Anchorage and Juneau.

Dr. Wells continues to further his education with ongoing studies in spine conditions, neurology, physical rehabilitation, biomechanics, occupational ergonomics, whiplash, and brain injury traumatology. He is also a member of the American Chiropractic Association and the American Academy of Spine Physicians.

 Additional readings here:

Yoga Poses to Boost Your Confidence With a Strong Core

Yoga Standing Poses To Improve Your Practice

 

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Wellness

5 Ways to Have More Energy Level Throughout the Day

Kyran Doyle

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When you think of your energy level, your first thought might be of reaching for some caffeine—coffee, tea, or soda. But boosting your energy might be even easier. And cheaper!

Do you find yourself barely making it through the day? Are you exhausted long before it’s technically time to fall asleep? It’s not surprising that stress is a major cause of fatigue and yet this is the state of being many people have become accustomed to living. It’s important to start exploring ways to use the body and mind in ways that help you thrive rather than just getting by on fumes when you feel sluggish.

If you want to learn how to have more energy, it all starts with just a few simple habits. You may be accustomed to seeking outside yourself for a solution when there is a wealth of natural vitality within you just waiting to be tapped into.

It’s possible to live a life full of optimism and vigor by consciously adapting your choices and practices that invite more energy rather than decrease it. So, ditch that cup of coffee, stop hitting your snooze button and keep reading for healthy ways to boost your energy.

 

5 Ways to Have More Energy Level Throughout the Day

 

1. Get Good Sleep

According to Ayurveda, sleep is the nursemaid to humanity—for good reason. A good night’s sleep helps the body and mind recover from the stresses of the day, allowing you to wake up feeling refreshed and energized.

It also helps to sustain your energy levels throughout the day so you don’t fall prey to the “afternoon slump” quite as easily. Unfortunately, with the chaos of the world, good sleep can be elusive. Insomnia and lack of adequate sleep is a real health epidemic.

While there are countless sleep aids available on the market, it’s important to try and restore the body’s natural sleep-wake cycles. Stay conscious of how many hours of sleep you get each night. In doing this, you activate the body’s own healing intelligence, which leads to a good night’s sleep. Ayurveda offers helpful tools to achieve more restful sleep. It’s important to make this a priority in your life for good health and vitality.

2. Establish an Inspiring Morning Routine

How you start the day sets the trajectory for how the rest of your day will unfold. If you start off feeling apathetic and sluggish, it tends to be the theme of the day. If you start off frenetic and scrambling to get ready, you might feel like you spend the rest of your day trying to catch up. Both are extremely tiring to maintain for an entire day. Instead, it’s helpful to anchor yourself through a morning routine that enhances the type of day you wish to have.

You have your morning ablutions, which you move through pretty mindlessly—waking up, drinking coffee, taking a shower, brushing teeth, and then the day begins. This is not inspiring. Start to think of morning rituals you can do to add some energy in your life. Here are a few ideas to help you get out of bed each morning:

  • Prepare the night before—a morning routine runs smoothly if you have it planned out ahead of time.
  • Meditate.
  • Splash cold water on your face as soon as you wake up.
  • Journal—It’s a great way to release worry and tension, which are energy zappers.
  • Stretch and move—perform a few rounds of sun salutations.

Of course, the first obstacle you might have to overcome is that you don’t have enough time. Set yourself up for success and start with small things. Ultimately, you end up having more time in your day because of the energy you have to complete tasks faster, leaving time for the fun stuff too.

3. Perform Self-Massage To Boost Energy Level

Doing a self-massage might be the last thing you think of when deciding how to have more energy in your day. It is, however, one of the cornerstones of maintaining good health and longevity according to Ayurveda. Good health also means more energy. In Sanskrit, the language of Ayurveda, the word for oil is sneha, which is also the word for “love” or “affection.”

Doing a warm oil massage on oneself, or abhyanga, is one of the most important expressions of self-love. When performed with intention, it feels like you received a warm, loving hug. As a result, self-massage is known to promote numerous health benefits— physically, mentally, and emotionally.

There are many reasons why self-massage is so valued, one of them being that it is an effective way to clear energy channels in the body by moving and dislodging toxins and balancing the energy centers or chakras.

When your body is able to rid itself of waste or anything that is preventing it from functioning optimally, you have more energy. Anything you can do to help “lighten up the load” will always be beneficial in some way, even if it’s subtle. Here are more benefits of self-massage that help improve energy levels:

  • Provides better circulation
  • Reduces levels of stress hormones
  • Increases immunity and stamina
  • Promotes restful sleep

Completing a self-massage can take anywhere from five to 15 minutes, depending on how much time you have, though the longer the better. There are different oils you can use and application techniques depending on if you need calming, soothing, or invigorating. When in doubt, listen to your intuition to determine what suits you best in a particular moment. Start loving on yourself today.

 

4. Breathe Deep

Next time you feel low on energy, take a deep breath. Without breath, there would be no life. It connects the inner world of the mind with the outer world of the body and environment. Notice how stress causes your body to constrict and your breath to become shallow—bodily functioning becomes more of an effort, making you feel fatigued.

On the other hand, during physical activity (running especially) you’re forced to take in deep breaths, which contributes to a “runner’s high” and a feeling of being enlivened. Just as your state of mind and body influences breath, the breath is able to shift the state of mind and body as well.

When directed consciously, the breath can be used as a great tool for stoking energy and vitality when you feel tired. The effects are felt immediately.

Your body craves it, especially during times of low energy and is also why you may find yourself sighing. Pranayama is the Sanskrit term for control and governance of life force (prana) through the breath and is used in Ayurveda as an important tool for everyday health. To help give you a taste of the power of your breath, try this simple breathing exercise.

Quick Breathing Exercise

Take a moment to close your eyes and place one hand on your belly. Breathing in through your nose, take a slow deep breath in and feel the belly rise. At the top of your breath, exhale through the nose and feel the belly slightly contract as you squeeze all the air out. Continue inhaling and exhaling in this manner for three to five rounds. When complete, remain with your eyes closed and notice how you feel.

An effective pranayama exercise to gain an energy boost is called the bhastrika breath. You can incorporate this as part of your morning routine or use it when you feel depleted during the day. Yoga instructors can usually offer some instruction or you can find videos on the internet that demonstrate how to perform it. The techniques might vary a bit, but the effect is the same.

 

5 Ways to Have More Energy Level Throughout the Day

 

5. Have Some Fun

It’s easy to forget how important it is to have fun and maybe get a little silly when you’re busy. If you can’t change a particular situation right away, you can change your reaction to it and seek out experiences that boost your energy and clear your mind. Here are a few activities to help re-energize your life when you feel sluggish:

  • Regularly connect with good friends.
  • Go on a nature walk.
  • Try laughter meditation.
  • Listen to music that gets you moving.
  • Use some energizing essential oil.
  • Try feet up the wall pose.

Some of these are quick energy boost ideas and some are nice to incorporate on a regular basis for ongoing good health and happiness. The important thing is that you are getting out of your head and enjoying the moment.

In addition to the five ideas above, don’t forget to pay attention to your eating habits. The different foods you put in your body can also affect your energy levels. Try to eat healthy, leafy greens that are full of nutrients to give you a boost.

Additionally, be conscious of what you drink, and know that energy drinks and your daily cup of coffee aren’t your only options. Try to drink green tea to achieve a more natural energy boost, or just stick to water instead!

These are just a few of the ways to help increase your energy throughout the day. You’ve heard of the importance of exercise and a healthy diet, and it’s more a matter of doing it and sticking to it. It’s also important to take care of your emotional well-being; when you are happy there is infinite energy, but when you are sad or depressed there is little energy to pull from.

Any of the recommendations mentioned here will help support and nurture all aspects of your life, not just increase your energy. You might be surprised by what you discover.

 

Follow these ways and boost your energy level all day. When your energy level is high then you are ready to be productive for the whole day. Make sure to check your energy level from time to time. You need to have a good energy level especially if you deal with a lot of people. Keep your energy level healthy.

 

Original article by Rachelle Williams, Vedic Educator.

 

Find more articles to read here:

 

3 Ways To Improve Your Advanced Yoga Practices Quickly

 

5 Foods For Your Yogic Diet that Are Healthy

 

5 Easy Steps To Listen To Your Body & Make It More Resilient

 

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Fitness

4 Easy Steps to Get Back Into Full Body Exercises Immediately

Kyran Doyle

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4 Easy Steps to Get Back Into Full Body Exercises Immediately

Some things are easier said than done, especially if your fitness routine falls by the wayside. If you haven’t worked out for a while, here are some useful tips and tricks to help you get back on track with full body exercises.

1) Start with Visualization for your full body exercises.

Sometimes the first step can be the hardest. This is why the power of visualisation can be the key in the first step to taking up a consistent workout routine again. Having recently undergone a minor surgery myself, I can only speak from experience when I say that visualising yourself doing what you’d like to do is key before starting any kind of routine.

Your mind is a powerful tool and can aid in preparing your body for any upcoming activity. Ideally, it would be highly recommended to practise meditation, as it in fact helps your mind to become focused on any tasks ahead of you.

 

 

2) Simply Breathe.

Another possibility to ease yourself back into your workout routine would be simple breathing techniques. After my surgery I was very restricted in my physical capabilities and I was not allowed to move about a lot. However, I still had my breath. And guess what…lungs need to be exercised too!

One of my go-to breathing techniques in this case is Nadi Shoda, also known as alternate nostril breathing. What may sound simple is actually quite challenging: While holding one of your nostrils closed, you breathe in through the open one.

Once you take a deep breath, you close both of your nostrils for a brief moment before you open the nostril that was previously closed and then you repeat this for at least ten times. Trust me, this will not only challenge your breathing muscles but also strengthen your concentration!

3) Walk, Forrest, walk!

If you haven’t noticed already, I believe in small but consistent steps. So if you feel like you are totally unfit and need to take it easy or need to recover slowly like me, I would strongly encourage you to start going for little walks.

Whether you measure those with a step counter or by minutes, the important thing is not to overdo it. Aim to walk a little further everyday and you will see that you will build up some strength. Promise!

 

4 Easy Steps to Get Back Into Full Body Exercises Immediately

 

4) Work it! 

Last but not least, the only way to build up a workout routine again is by exercise itself. However, you should not overwork yourself as pain and sore muscles on the next day usually discourage people from continuing to exercise again.

And if you have just undergone surgery like me, it is best to start exercising those muscle groups which you can work and move fully.

Overall, the above steps do not need to be followed strictly and can be combined in whichever way you want to. Just remember: Be kind to yourself and take it easy.

 

Workout and keep your body fit. Bounce back to full body exercises immediately. Whatever you do it is always good to do full body exercises. It keeps you fit and once you’re fit, your mind will be healthy. These steps here are easy to follow for full body exercises. Whether you go to a gym or you do workouts at home, these steps will help.

Keep your body strong and healthy at all times. Full body exercises will help. Find a way to do these easy steps every day.

Original article by  Dr. Natasa Brasik.

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Yoga

3 Ways To Improve Your Advanced Yoga Practices Quickly

Tara Christie

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Yoga is something that our body needs. it has a certain serenity yet fulfilling into it. When it comes to yoga, you need to be perfectly in the moment. Here are ways to improve your advanced yoga practices quickly.

People are never born as yoga experts. They all learned and became experts from exercising frequently.

There are a few ways in which we can improve our yoga practice. They are going to help us actually to get more profoundly in our practice, or to experience better results. These ways are very helpful and easy to perform for each yogi.

These are the three ways in which we can improve our advanced yoga practices:

 

3 Ways To Improve Advanced Yoga Practices Quickly

 

We should relax.

We can improve our yoga practice if we relax our mind and body. We should do a specific pose and find its edge. Also, when we are stretched and in the right position, we should take a profound breath and then relax.

We should feel everything that this pose is doing to us. Also, we should observe our muscles contracting, however, not struggling. This type of relaxing is going to help us hold on the pose longer. It will help us to improve our balance too.

We should find the length in our spine.

When we elongate our spine, our yoga Asanas is going to become easier. Also, when our spine isn’t relaxed, we will find the poses more challenging to perform. Our spine does not give us space. It will make every pose an enormous struggle.

However, when we start finding our spine’s maximum length, everything will become easier. Also, any pose that we are going to try is going to seem and even be safer and better than before. However, exercising certain warm-up poses from yoga will also be helpful.

 

3 Ways To Improve Advanced Yoga Practices Quickly

We should find our own roots.

When we stay in some yoga pose, a few body parts are going to ground. This is an easy way which will help us improve our yoga practice and find stability. For each yoga pose, roots are quite important.

When our foundation is strong, we are going to make the pose easier, more stable, and safer too. For instance, when in the mountain pose, our feet will be our roots.

However, when in the downward facing cat or dog/cow pose, our hands will be our grounding. In some poses when we sit down, our sitting bones will give the foundation.

The three methods from above, which are meant to improve our yoga practice, are going to amuse us in our following yoga session. Also, it is going to seem more relaxing and easier.

However, besides the three helpful ways, we will also need some practice. So, we can get used to the poses and to their influence and importance on our body.

 

Practice makes perfect. So, even if you are already good at yoga, you still need to improve your advanced yoga practices. The ways here are easy and quick ones to improve your advanced yoga practices. Once you master the tricks to improve your advanced yoga practices, you can do everything smoothly.

Yoga makes your body flexible. It is very important that you always aim to improve your advanced yoga practices. Once you improve it, you’ll find it easy to move your body to any yoga pose. Make your advanced yoga practices regularly. Make it last to keep your body flexible at all times. Once you’re good at your advanced yoga practices, you find your way to a great wellness.

The Original article is from Conscious Reminder.

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5 Easy Tips To Do A Yoga Routine Without Any Instructor

 

Top 10 Power Yoga Benefits For Us To Learn Right Now

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