Rollin, Rollin, Rollin

Self-myofascial release is a fancy term for self-massage to release muscle tightness or trigger points. Using a foam roller, individuals apply pressure to specific points on the body, this aids in the recovery of muscles and assists in returning them to normal function.

Trigger points are “knots” that form in muscles, these points will refer pain.  This means when pressure is applied to an area, pain is felt or radiated in another area.  An example of a trigger point, while foam rolling your iliotibial (IT) band it causes pain to radiate up to the hip or all the way down the leg to the ankle. When rolling or working on tight/sore muscles you will experience discomfort or pain. Think of it like the pain you get while stretching. It should be uncomfortable, but not unbearable, and when you are done it should feel better.  Deep compression helps to break up or relax tight muscles and adhesions formed between muscle layers and connective tissue.

To foam roll properly, apply moderate pressure to a specific muscle or muscle group using the roller and your body weight. You should roll slowly, no more than one inch per second. When you find areas that are tight or painful, pause for several seconds and relax as much as possible.  You should slowly start to feel the muscle releasing, and after 5-30 seconds the discomfort or pain should lessen.

If an area is too painful to apply direct pressure, shift the roller and apply pressure on the surrounding area and gradually work to loosen the entire area. The goal is to restore healthy muscles – this may be uncomfortable, but shouldn’t be painful.  Avoid rolling a joint, bone and the lower back area.

Some benefits of foam rolling:

• Prevents injury and aids recovery
• Breaks up scar tissue
• Improves flexibility
• Helps reduce lactic acid

Make sure you’re using your foam roller safely and effectively, consult with a physician or trainer before beginning your regimen.

 

Brush-a, Brush-a

Dry brushing – you’ve probably heard or read about it, but do you know why we should do it?  Let’s talk about what it is, how to do it and why you should do it.

Dry brushing is done with a natural (non-synthetic) bristle brush, use one with a long handle so you can reach all areas of your body.  It’s best to stand in the shower or bathtub when you brush as dry skin will fall.   Dry brushing is exactly what it sounds like, use long sweeping motions to brush your skin.

Dry skin brushing should be done daily for best results, or even twice a day if you like. Try incorporating it into your normal daily routine, avoid doing it too close to bedtime, as it may leave you feeling energized.

When brushing, always brush toward your heart, which is best for circulation and your lymphatic system. You can brush your entire body (including the soles of your feet). Start at your feet and work your way up your legs to your arms, chest, back, and stomach. Avoid brushing your face .

The pressure you apply while brushing your skin should be firm but not painful (avoid “scrubbing”). You can brush for as long (or as little) as you’d like.

Once you’ve brushed your entire body, rinse your body with hot or warm water then finish with the coldest water you can, it helps promote circulation.  When finished, pat skin dry and and apply a natural oil, like coconut oil for smooth, hydrated skin.

Why you should do it:

1. To stimulate the lymphatic system.   Your lymphatic system is the system responsible for eliminating cellular waste products.   When this system is not working properly, waste and toxins can build up and make you sick. Lymphatic congestion is a major factor leading to inflammation and disease. When you stimulate your lymphatic system it helps release toxins.
2. Exfoliation – Dry skin brushing removes dead dry skin, improving appearance, clearing clogged pores, and allowing your skin to “breathe.”
3. Increases circulation – this helps release and eliminate metabolic waste.
4. Reduces the appearance of cellulite – Dry skin brushing may help to soften hard fat deposits below the skin while distributing fat deposits more evenly. This may help to diminish the appearance of cellulite. 
5. It’s invigorating!  Not only does it leave you with tighter, glowing skin, it can also leave you energized.

Cellulite, the not-so-cute dimples

Cellulite is a term for lumpy, dimpled flesh on the thighs, hips, buttocks and abdomen. Cellulite is most common in adolescent and adult women – so NOT fair!

Cellulite isn’t a serious medical condition, but might make you self-conscious about wearing shorts or a swimming suit.  Cellulite makes the skin appear bumpy or uneven.  Most of us know what it looks like, but many do not understand what causes it .

There is a layer of connective tissue between the skin and underlying muscle, fat lays in between.  The connective tissue is kind of like a window screen or web, when fat cells accumulate they push against the tissue causing a puckered or cottage cheese appearance on the skin.  Both men and women can have cellulite, however it is more prevalent in women as we carry more fat in the thighs, buttocks and abdominal areas.  It is also more common as we age, as skin loses elasticity.  Weight gain can make cellulite more noticeable, but some lean people have cellulite, as well. It tends to run in families, so genetics may play the biggest role in whether you develop cellulite.

Other factors that can contribute to the appearance of cellulite are:

• Poor diet
• Slow metabolism
• Lack of physical activity
• Hormonal changes
• Dehydration
• Total body fat
• Thickness and color of your skin

There are ways to lessen the appearance of cellulite.

1. Eat a healthy diet and maintain a healthy weight
2. Stay hydrated
3. Use a self tanner – darker skin tends to make skin look smoother
4. Exfoliate – keep as smooth as possible
5. Strength train – having strong muscles under lumpy areas can help skin appear smooth
6. Quit smoking – lighting up affects the blood supply to your skin, making it thinner and more likely to sag.
7. Massage problem areas – this helps promote circulation, which makes dimples less noticeable.
8. Use retinol creams – this helps thicken your skin’s outer layer and helps cover lumpy areas.

There are other options that are very pricey and require ongoing treatment to keep the smooth appearance.  Skip liposuction as this procedure can actually make cellulite worse.

Cellulite is a common condition that affects roughly 90% of women.  Chances are, you notice it more than anyone else.  Control the things you can control and let the rest go,  In the end, it’s more important how we look on the inside.

Planning is key!

You can still enjoy the holidays without derailing your diet, really, you can!  You’ve been working hard to stay on track, shedding winter weight and toning up to debut that new swimsuit – don’t let the Memorial Day celebrations distract you.  Here are some simple tips on how you can enjoy this holiday weekend AND stay on track.

1. Stay hydrated.  Start drinking water when you wake up and keep it coming.  Many times we find ourselves reaching for food, when our bodies really only need water.  Staying hydrated will keep your hunger signals in check, if you’re hydrated and you feel hungry you really ARE hungry.  If you’re dehydrated and you feel hungry it’s hard to tell if you’re really hungry or if you just need fluids.
2. Fill up on raw veggies before you leave the house.  Make a good choice, something low in calories that will fill you up and take some time to digest.
3. Take it all in.  When you arrive check out the food table, make mental notes of the items you REALLY want to enjoy.  Then, walk away – leave the table for 10 or more minutes, take this time to thank your hosts and visit with other guests.  When you go back fill your plate with small portions of 3-4 items.  Take your plate away from the buffet, eat slowly and enjoy.
4. This isn’t the last supper, you don’t need to eat everything on display.  After you finish eating, take 20 minutes to again, work the room, play horseshoes, etc…  if you still find the buffet table calling your name, choose 2 items and keep portions small. When you finish, toss the plate and avoid the food table for the rest of your stay.
5. Beverages, choose wisely!  Liquid calories can be dangerous and sabotage the best of diets. There is a reason they call it a beer belly – if beer is your drink of choice, try to stick with a low carb variety if possible.  Sugary cocktails are delicious, but they can pack up to 600 calories in a medium glass – sour mix and juices are loaded with calories and sugar – these are the most dangerous, as they will spike you blood sugar and most likely have you headed back to the food table in an effort to stabilize that blood sugar level – I recommend you skip these.  If you’re into mixed drinks, keep in mind darker liquors have more calories than clear ones.  When you pick your mixer try to stick with one that is low in sugar like club soda or water.  When you mix with soda or juice, you’re falling into the that sugar trap.  Whatever you choose – moderation is key.
6. We’ve made it full circle, going back to #1, stay hydrated.  Hydration isn’t just important before your fun and games.  Try to alternate drinking water with your beverage of choice – this helps you stay full, avoids blood sugar spikes and hopefully hangovers 🙂

Most of all, enjoy your time with family and friends!

Give it a rest!

Many of us believe more is better when it comes to exercise, I’d like to explain why less is more.  Over-training can have negative consequences for those trying to lose weight.

Working out six or seven days a week doesn’t allow enough time for rest and recovery, which is one of the crucial elements of fitness.  You see, many believe our muscles grow when we work out, this is not so.  Working muscles causes tiny little tears in the muscles, it’s when we rest the muscles, that they repair themselves and become stronger.  It’s important to work your muscles (hard), this stimulates muscle-building  proteins, then it’s time to let the muscles rest and repair.

Over-training can also cause a weight-loss plateau – yikes!  Training too hard or too often can lead to your body burning muscle instead of fat because you are burning more calories than you are taking in. When this happens, your body goes into a protective mode similar to the effects of starvation where it will store fat while burning muscles to provide energy.

Training causes hunger, it’s normal – the exertion and burning of energy causes us to be hungry.  Unfortunately many times we eat more calories than we burn.  Over-training can leave you famished,  leading to over-eating then starting the vicious cycle of burning energy and replacing it with more calories than you burned.  For those trying to lose weight, this will also lead to stress, increased cortisol and weight gain – the opposite of what they’re trying to achieve.

In the end, it’s really about balance.  You need to exercise regularly to stay healthy and fit, but don’t forget you also need rest to stay healthy and fit.  Make sure you’re incorporating 2 rest days into your weekly routine.  This doesn’t mean you shouldn’t do anything, if you feel like you need to move try taking a walk at a moderate pace (you can hold a conversation) for 20-30 minutes.  Think of it as a “thank you” to your body for all it allows you to do on the other 5 days.

 

 

Manipura – the third chakra

The third chakra is called Manipura, which means “lustrous gem”.  This chakra is located in the navel in the area of the solar plexus and up to the breastbone, it is a source of personal power and governs self-esteem, warrior energy, and the power of transformation. The Manipura chakra also controls metabolism and digestion.

When you feel self-confident, have a strong sense of purpose, and are self-motivated, your third chakra is open and healthy. If your third chakra is out of balance, you can suffer from low self-esteem, have difficulty making decisions, and may have anger or control issues.

There are several ways to help open and balance this chakra.  Certain foods can be used to heal this chakra. Adding these foods to your diet or increasing the amount you eat can help activate your chakra:

• squash
• sweet potatoes
• pumpkins
• lentils
• yellow and orange peppers
• lemons
• corn
• yellow pears
• golden apples
• brown rice
• oats

Daily affirmations can also help to balance the Manipura.  Starting the day with affirmations can put you in the right frame of mind to balance this chakra.  Since this chakra is closely tied with strength and a healthy sense of self, affirmations that focus on self-acceptance and boundaries are most useful. Affirmations like:

• I love and accept myself.
• I can achieve anything I desire.
• I believe in myself.

Certain asanas or yoga poses will help both open and balance this chakra.

Boat pose

1. Start in a seated position. Rock back so you are on  your two sit bones and your tail bone.
2. Lift your chest and lean back slightly and slowly begin to lift your toes up off the floor.
3. Bring your shins parallel with your mat or begin to lengthen the legs to create a V shape.
4. Extend arms towards the feet.

Half Lord of the Fishes pose

1. Begin seated on the floor with your legs extended in front of you, arms resting at your sides.
2. Bend both knees, placing the soles of your feet flat on the floor. Then, drop your left knee to the floor. Tuck your left foot under your right leg, resting it alongside your right buttock.
3. Raise your left arm overhead. Exhaling, twist to the right. Place your left elbow to the outside of your right knee. Keep your forearm raised, with your fingertips pointing toward the ceiling.
4. With each inhalation, make your spine longer; and with each exhalation, twist a little deeper.
5. Turn your head to gaze over your right shoulder.
6. Repeat the twist for the same length of time on the opposite side.

Bow pose

Lay on your stomach, bring both arms back by your sides. Lift your arms and chest up off of the floor while raising both legs up off of the floor and bend your knees to ninety-degrees. Grab the tops of your feet and press your feet into your hands until you feel your legs and chest lifting just a slight bit more. Stay in the pose for up to 5 deep breaths.

Balancing and opening the third chakra allows you to feel centered in your mind, body, and spirit.  Relaxed and comfortable in your own skin.  It allows you to be more aware of your own energy and being, comfortable in your decisions, and connected to your “gut” feelings.  The phrase “go with your gut” indicates confidence in your  self and your energy to know what is best for you.

 

 

Once again, Mom was right….

We’ve all heard it, “breakfast is the most important meal of the day”.  Well,once again, Mom was right!  You can go online and find conflicting reports and different reasoning – but I’d like to share my thoughts on breakfast and why I’m taking Mom’s side.

Studies show that you need to eat regularly to maintain a healthy weight, this keeps blood sugar stable (if you eat the right foods), helps ensure appropriate vitamin and nutrient intake and gives you energy to keep moving.  For example, if you eat dinner at 6:00 pm, sleep all night and wake at 6:00 am – you’ve gone 12 hours without food.  Our metabolism and bodily functions naturally slow when we sleep – this is why we don’t need to wake up and eat a meal in the middle of the night.  But, when we wake up, our systems are up and at ’em – everything “turns on”, this requires food/calories/energy.  If you skip breakfast and wait until lunch – you’ve possibly gone without food for 18 hours!  What does this do to your metabolism?  It slows it dramatically, putting you into storage mode.  Your body is complex and will acclimate to circumstances.  If you “starve” it, it will begin storing every calorie possible as it doesn’t know when you will feed it again.  The body needs to know you will feed it what it needs regularly and it will operate optimally, ie. falling into a healthy weight and maintaining energy to keep you going all day.

Eating a healthy breakfast also helps reduce the stress hormone, cortisol, which is at it’s highest in the morning or waking hours.  When we go to sleep at night our bodies slow, however they take this time to repair themselves and they still have to provide basic functions.  Our liver stores glycogen, our bodies will use the glycogen and our blood sugar to perform these functions as we sleep.  By the time we are ready to wake up, the glycogen and insulin are depleted and need to be restored.  If we do not consume calories to help restore these energy sources the body will release cortisol.  This stress hormone is notorious for causing belly fat and starts to feed off of muscle proteins in a desperate effort to feed itself.

A healthy breakfast can also prevent “brain fog”.  Studies show, children who eat a healthy breakfast have better concentration at school, it improves overall mental performance and math scores.  According to pediatrician Dr. William Sears, children who eat breakfast also participate more in class discussions, are better able to handle complex problems in class and get better grades.  The same goes for adults, we tend to think more clearly, be more alert and less distracted when we have a morning meal.

Overall, people who eat breakfast are healthier than those who don’t.  Science is hesitant to say that breakfast is the reason for better health or a healthier weight, as they’re not sure if it’s actually breakfast that makes a person healthier or if people who live healthy lives are breakfast eaters.  Either way, it’s the same end result – healthier weight, healthier bodies, healthier brains, win win win!

 

A Little Fishy

The latest on my plant-based diet.

29 days into my plant based diet I started to feel a little “off”.  My muscles were achy, I was feeling  weak, I had brain fog, just not “right”.  Since I’d been eating this way just short of a month I couldn’t pin it down – and one night it hit me, vitamin B, I’m not getting enough.

Doctors warm vegetarians about vitamin B deficiencies.  Our bodies do not produce vitamin B12, we need to get it from animal products or supplements.  You’re probably thinking, OK, easy enough, take a B12 everyday dummy!  Well, the problem is I take blood thinners daily and vitamin B supplements enhance the effects of my medication – basically thinning my blood too much – so supplements are not an option.

I was feeling so good in other ways, and I started this way of eating in an attempt to rid my body of inflammation – I didn’t want to go back.

Compromise – I’ve started adding fish into my diet 2-3 times per week.  It is high quality, fresh fish – nothing farm raised.  I’m also allowing myself the occasional egg whites, again I stick with free range, organic eggs.

I’m feeling better and this has been a nice balance.  I still eat “plant based”, I’m just incorporating foods my body needs to function in a healthy way.  It doesn’t have to be all or nothing, all diets don’t work for every body – we all have different needs and different circumstances.  I don’t beat myself up because I can’t stay 100% vegetarian, it’s not something I have control over.  I do the best I can and my body responds positively.  I found a good balance.  If you’re experimenting with different ways of eating or are curious, I say “go for it!”  Keep a journal of how you feel, if your body needs something it’s lacking, it will tell you, listen to it and make small changes until you find your balance,  a place where you feel good, strong, healthy and satisfied.

I’m not much for labeling, but if I had to, I’d call myself a plant-based pescatarian and I’m feeling good!

Sugar – it’s not so sweet

We all know sugar is not good for you, it rots your teeth, causes belly fat and has no nutritional value.  Worst of all, it causes inflammation in the body.  Inflammation can cause, diabetes, obesity, heart disease, cancer and as well as other illness and disease.

Unfortunately, the sugar habit is not that easy to kick – you see studies show it’s actually addictive.  Studies indicate rats experience the same pleasure from sugary foods as they do from cocaine or morphine.  Research supports the theory that high-fat/ high-sugar foods stimulate the brain in the same way that drugs do. This may explain why some people can’t resist these foods despite the fact that they know they are bad for them.

I participated in a “sugar detox” program last year, it was miserable and I quit on day 12.  The program I participated in was not just giving up sugary foods, it included carbohydrates.  I was lethargic, had terrible headaches and nausea, not to mention my mood swings and general crabiness (sorry hubby!)  I expected these side effects for 3-5 days, however when I was still experiencing them after 10 days I called my doctor who told me he does not recommend such a drastic approach.

So how DO why break our addiction to this delicious, but often deadly, substance?  WikiHow suggests the following the steps listed below to help “kick the habit”:

1. Decide whether to go cold turkey or to taper.  If you eat a low sugar diet already, cold turkey might work for you.  If you currently eat a diet high in sugar, tapering might be less painful for both you and others around you 🙂
2. Journal. Finding foods to replace sugar in diet may also be difficult or time consuming. Start journaling your foods, diet plan, and how you’re feeling as you cut sugar out of your diet.
   • Come up with a strategy and make notes in your journal. You might start by writing down a food diary to get an idea of how much sugar you consume in any given day or week. Then you can start making a plan of how to reduce sugar in your diet.
   • Also include different healthy swaps you are thinking about using. You might need to try a few different things before you find something that works.
   • You can also include notes on your mood or how you’re feeling about your progress. Journaling is a great way to manage any stress related to this task.
3. Plan for symptoms of withdrawal. Like many food addictions, when you give-up the offending food, you may have some side effects. These symptoms are normal and to be expected. Remember that sugar is essentially a drug. With any drug, quitting can lead to withdrawal and cravings. These will pass but the initial withdrawal phase may be a bit tricky.
   • How long you experience withdrawal symptoms depends on how much sugar you’ve been eating each day and for how long you’ve been consuming sugar. The more sugar you’ve been consuming and the longer you’ve been doing it may mean more intense or long-lasting side effects.
   • In general, for the first week or two after giving up sugar, you might feel nauseous, have a headache, and feel cranky. Your body has come to rely on its daily sugar boost, and taking that away will have an effect until you get used to it.
   • Journal about your symptoms and write down positive thoughts of giving up sugar to get you through the uncomfortable withdrawal symptoms. It’ll be worth the discomfort in the end, when your mood levels out and you feel healthier and more energetic than you did when you were addicted to sugar.
4. Write a plan to get through cravings. You might dream of cupcakes, ice cream, and candy for the first few weeks, but rest assured that your cravings will eventually go away. In the meantime, curb them by trying the following:
   • Dilute sweet beverages. Mix regular sodas with water or unsweetened seltzer. Dilute juices and other sweetened drinks with water as well. Keep doing so until you feel comfortable switching to only water or other sugar-free beverages.
   • Reach for fruit. If you’re craving a sweet treat, trying reaching for sweet fruit. Good ideas to try include: pineapple, mango, and bananas as these are slightly more sweet than other fruits.
   • Stick to low-calorie. If you’re really craving something sweet and fruit or other tricks won’t do it, go for a calorie-controlled option. Sticking to a treat that’s less than 150 calories is a smart move. Try buying small, portioned controlled items to help keep you in control.
5. Join a diet program or support group. Giving up sugar isn’t easy, and it can help to have support from other people who are going through the same thing. Instead of trying to do it all alone, sign up for a group program or support group.
   • Groups are either in person or online. You’ll be able to share motivational stories and tips for making the process go more smoothly. It’s nice to have people with whom you can share your achievements, too!
   • Tell your friends and family what you’re up to. The fact that you’re giving up sugar may have an impact on other people you regularly eat with. Explain to them why you’re giving it up, what foods you can no longer eat and what foods you can. Ask them to help you on your journey to giving up sugar, and perhaps even join you.
   • Telling others you have set a goal to give up sugar gives you accountability and support. It also lessens the risk that friends and loved ones will offer you sugar-filled items.
6. Prepare for slip-ups. Birthday parties, holidays, and other special occasions are celebrated with sugary treats, and it can feel next to impossible not to indulge. If you overindulge, that’s OK. Get right back up and start back on your sugar-free diet as soon as you can.
   • Try journaling about what you ate and why you ate it. Many times it might be stress or other emotional factors playing a part into why you slipped up.
   • If you can, limit yourself to just one piece or one cookie so you don’t end up throwing yourself off too much. Afterward, get right back on your sugar-free diet.
   • You might experience increased cravings for a few days afterward, so you’ll have to be extra careful to keep sugar away.
7. Read food labels every time. Eliminating sugar requires paying very close attention to what you buy at the grocery store since sugar is added to many types of food.
   • The nutrition fact panel will let you know how many grams of sugar is in each serving of your food. However, this doesn’t tell you if it’s natural or added sugar.
   • Be mindful when you shop! You most likely expect to find added sugars in something like cookies, but you might be surprised to see it’s also commonly added to savory foods like salad dressing, bread, and tomato sauce. Check labels carefully and avoid foods that contain sugar.
   • Read the ingredient list to figure out if there’s any added sugar to your foods. Remember, some food will have sugar listed on the nutrition fact panel, but there is no added sugar to the products. For example, plain yogurt or unsweetened applesauce both contain naturally occurring sugar.
   • Added sugars include white sugar, brown sugar, beet sugar, cane sugar, molasses, agave syrup, high-fructose corn syrup, turbinado, honey, maple syrup, agave syrup, fruit juice concentrate and many more.
8. Replace added sugars with naturally occurring sugars. Added sugars that are mixed with food to sweeten them and contain no nutritional value on their own. Naturally-occurring sugars in fruit and milk come with vitamins, minerals, and fiber making them much more nutritious.
   • Naturally-occurring sugars include fructose (found in fruit) and lactose (found in milk). All fruit, fruit products (like unsweetened applesauce) and dairy products (like yogurt, milk or cottage cheese) contain varying amounts of naturally occurring sugars.
   • You can make a variety of healthier swaps by substituting foods that contain natural sugar for added sugar. When you’re craving something sweet, go for naturally sweet items like fruit or yogurt.
9. Avoid highly processed foods. Sugar is commonly added to processed and packaged foods to improve the taste, texture, and shelf life.
   • Frozen food, packaged snacks, canned soup, sauces, salad dressings, and marinades often have added sugar. Try making some of these items from scratch if you can.
   • Go for unsweetened and plain varieties whenever possible. For example, consume unsweetened applesauce or plain yogurt. Flavored items generally contain added sugars.
   • Even fruit can be loaded with sugar when it’s processed. Fruit juice has been stripped of fiber and water that helps you feel full. If you’re including fruit in your diet, go for whole fruit.
10. Pass on sweet treats and desserts. One of the most common and obvious sources of added sugars are in foods like candy, cookies, cakes, pastries, and other dessert-type foods. Most know that there is a large quantity of added sugars in these foods when they’re made. Giving up on these can help cut out a large portion of added sugar in your diet.
    • As mentioned before, you can choose to cut out these foods cold turkey or taper them slowly out of your diet.
    • If you’re going cold turkey, you may not be interested in healthy swaps. If you’re tapering them out of your diet, you may find it helpful to plan some naturally sweetened, healthy alternatives into your day.
11. Create delicious sugar-free swaps. Sweet treats provide a lot of enjoyment in our diets. When you’re trying to give up sugar, it’ll be helpful to find low-sugar or naturally sweetened alternatives when you’re in the mood to indulge.
    • Use fruit instead. You can try a small bowl of fruit plain or sprinkled with a little cinnamon after dinner. If you’re allowing yourself a small amount of sugar, you can try serving your fruit with a small amount of low-fat whipped cream or dipping fruit into dark chocolate (which contains small amounts of sugar).
    • If you like baked goods like muffins, pancakes or sweet breads, you can try using sugar-free baking techniques. Many recipes can be made with unsweetened applesauce, sweet potato puree or pumpkin puree for a naturally sweetened sugar source.
    • If you don’t like cooking or preparing foods, you may want to consider buying low sugar treats. Many foods that are made for diabetics or are diet foods may be helpful. Do note that these may contain higher amounts of artificial sweeteners.
12. Cut back on alcohol. Alcohol also contains sugar. In addition, it doesn’t come with any nutritional benefits. Eliminate alcohol altogether or stick to “light” or low-carb options.
    • All alcoholic beverages have some sugar. It’s not just the sweetened mixed drinks like margaritas.
    • If you’re in the mood for a beer, choose light or low-carb for the least amount of calories and sugar.
    • If you’re in the mood for a glass of wine, make it a “spritzer.” This is a mix of wine and seltzer which cuts the sugar and calories in half.
    • If you typically want a mixed drink, ask for unsweetened mixers like seltzer or diet sodas to help cut down on sugar and calories.
13. Choose all natural sweeteners. If you are going to include some sugars, it might be wise to choose more naturally occurring, less processed forms of sugar.
    • Try honey, agave syrup, molasses, or maple syrup for a touch of added sweetness.
    • All of these sweeteners are natural and may even contain some vitamins and antioxidants.
    • Make sure that if you choose to use these types of sweeteners that they are not mixtures. For example, some companies sell honey that’s a mixture of honey and corn syrup. Make you purchase 100% honey or 100% maple syrup.
14. Order wisely in restaurants. It’s easy to consume hidden sugar in restaurants, since the meals don’t come with nutrition labels for you to examine. You can always ask the server to tell you what’s in a dish, but it’s often better to have a good strategy for ordering food with the least amount of sugar. Try doing the following to keep your restaurant meals sugar-free:
    • Get your salads dressed with plain oil and vinegar, rather than choosing a pre-made salad dressing. Also, always ask for dressings to be served on the side.
    • Ask for main dishes to be made without sauces and gravies that might have added sugar. Again, ask for these to be served on the side.
    • When in doubt, order steamed vegetables or plain grilled meats instead of casseroles and other mixed dishes that contain a lot of ingredients. Look for the most simple items on the menu. These will most likely have the least amount of added ingredients.
    • For dessert, opt for a plain bowl of fruit or skip it altogether.
15. Beware artificial sweeteners. Since many people are giving up sugars and have become more health conscious, scientists have developed different artificial sweeteners as low-calorie replacements. Aspartame, saccharin, sugar alcohols, and other sweeteners have a variety of different side effects and could potentially be harmful to your health.
    • Studies have shown that when you’re trying to give up sugar, the sweet taste of artificial sweeteners may make you crave sugar even more.
    • Avoid processed food that’s been sweetened with artificial sweeteners e.g. diet drinks and any typically sweet item that’s labeled sugar-free, like candy, ice cream, cake, etc.
    • Artificial sugar might be listed as aspartame, acesulfame potassium, saccharin, neotame, sucralose, maltitol, sorbitol, or xylitol.  Avoid these if you’d like.

I realize this is a lot of information, don’t get overwhelmed, get informed and then make your own plan.  Based on my personal experience, I think cutting added sugars and sugar substitutes, while continuing to eat carbohydrates is a gentler approach.  I believe natural, “good” carbs are necessary for good health and give you a better shot at surviving the sugar detox.  Remember it doesn’t have to be all or nothing, cutting down on added sugar has benefits and will make it easier to cut them out completely in the future, if you choose.

Keep your head down – inversions and why should do them

An inversion, in general, is categorized as any asana in which the head is below the heart.  Most of you are probably envisioning headstands, handstands, shoulder stands or forearm stands, however there are many gentler versions that can provide the same benefits.

Let’s talk about some of the key benefits and why you should turn yourself upside down.

Inversions reverse the blood flow in the body and improve circulation:

Provides the brain with more oxygen and blood, this increases mental functioning, and improves concentration and memory.

Reversing Gravity:

As gravity pulls your body down, tissues and fluids in your body pool towards the lower extremities — resulting, potentially, in varicose veins and hemorrhoids. Inversions give you temporary relief from the pull of gravity. When you turn upside down, the fluid in your lower body drains better to the veins and lymph vessels, helping to clear up congestion in all parts of your body. Blood goes quickly to the heart and circulation improves, which may help your body get rid of waste products more efficiently and enhance the flow of nutrients to working cells.

Improve balance and core strength:

We already balance on one or two legs, the next step is finding equanimity on hands and head.  Inversions create body balance by developing upper body strength, especially in women, who tend to have more strength in the lower body.  This asana also helps build a strong core, which has many benefits in itself, including supporting the low back, promoting good posture, keeping us upright and balanced which helps us avoid falls.

Energize:

Starting to drag?   Flip it! Heating inversions such as handstand, headstand, and forearm balance get more blood moving to the brain, these will not only give you physical energy, they wake your mind up as well!

Relaxation:

While the heating inversions energize, cooling inversions like shoulder stand & legs up the wall can calm the nervous system, which activates the parasympathetic nervous system – this leaves you feeling calm and balanced.

 

Keep in mind inversions are not for everybody.. There are certain contraindications that should be taken into account before performing any inversion.  Individuals who have high blood pressure, some heart conditions, neck injuries, detached retina, glaucoma, and epilepsy are issues that should be addressed with a doctor before practicing any inversions.

Until you can safely find and hold an inversion on your own, always practice with a trained instructor.  See below for some common inversions for beginners and intermediate yogis.

Downward dog

Legs on the wall                                                   

Happy Baby

Candlestick pose                                                Plow pose (my fav)

                                  

Shoulder stand

Headstand                                                               

Handstand