Many of us frequently feel tight & stiff, & believe that it would be nearly impossible for us to be flexible, or achieve good posture. Yet enclosed with our skin, we are mostly composed of water & space. Muscles themselves are estimated to be 65-75% water, while our blood is 95% water. If all of this space could be removed from the cells in our entire body, the average human body would be a three inch ball of matter. Denseness, stiffness & inflexibility are illusions when you realise that there is not much to us!

Flexibility is usually determined by the resting length of a muscle. If a muscle feels tight, that's because the nervous system is keeping it contracted when it does not need to be. A great athlete appears to move without any effort because he has so fine tuned his body that only what is needed is engaged, there's no unnecessary contraction, so his body moves fluidly. Contraction occurs when we have adopted habits or alignments that use muscles in ways in which they were not intended. To eliminate these habits, we must wake up parts of the body that are not doing their jobs & turn off muscles that contribute to poor posture habits. In YogAlign we focus on becoming aligned by teaching our bodies to do "less".

The process of yoga is about removing obstacles like excess muscle tension, or excessive worry. YogAlign is about creating a "sustainable body", the most energy efficient body possible. The same way that we are seeking to live on our planet using efficient, natural sources of energy that don't waste or pollute, we must seek out ways to conserve energy in our bodies. Those who are out of alignment & have chronically bad posture waste the lion's share of their energy because poor posture uses muscles inefficiently. When we are misaligned, we waste our precious energy stores, sap our strength, compress our joints, compromise our organ function, and in the long run, develop a life of chronic aches & pains.

YogAlign focuses on:

1. understanding how the body is supported & controlled, and

2. teaching techniques to eliminate unnecessary tension & recover natural flexibility, tone & ease. Our bodies are permeated by systems of connective tissue that align our body through a balanced, tensile force. By practicing safe & easy breathing exercises & positions, we can learn to work with this connective tissue to regain our fluidity, moving more like the water & space that we truly are.

Michaelle Edwards - Creator of YogAlign

INFLAMMATION

Fire in the body, fire on the brain

Inflammation could be described as fire in the body.

Sugar, gluten, physical, mental & emotional stress are just a handful of things that are inflammatory, setting off little fires in your body. Given the mind-body connection, the fire in your body can influence what's going on in your brain.

Fire - inflammation of the brain - can be experienced as mental & emotional discomfort.

That is why it's important that we not only aim to reduce our exposure to inflammatory foods, thoughts & behaviours, but to make an active effort to include a means of reducing inflammation, & extinguish the fire in our body.

In addition to lifestyle factors; sleep, breath work, yoga, meditation, being in nature, social connection - eating fresh, seasonal, organic foods whenever we can is another way to keep the flames at bay.

Perhaps an interesting perspective shift to experiment with is to ditch the notion of foods being 'good' or 'bad', but to ask yourself, will this food nourish me, or is it inflammatory?

Did You Know?

Around 70-90% of our serotonin (one of our feel good hormones) is made in our gut. Research has shown that the risk of developing anxiety goes up significantly in those who experience inflammatory gut issues such as IBS.

Thanks Ben Warren from Be Pure for the info.

Authentic Yoga is always a spiritual discipline ... even when the focus is on the body." Georg Feuerstein 

Benefits Of A Functional, Therapeutic YogAlign Class:

• Empowering people, no matter what age & fitness level
• Develops strength, flexibility & balance
• Elongates our muscles, re-organises the matrix of the fascia
• Efficiency in energy utilisation
• Stabilises where we were too mobile & mobilise where we were too stable
• Brings you into the joy of the present moment
• Helps release physical, mental, emotional, spiritual & energetic blocks
• Re-programmes the brain to set a new tension in the body 
• An expression of self love to maintain your optimal wellness

Begin your self care practice by booking a class today - click on 'YogAlign' in menu then 'Booking' - join me for either a small class (maximum 4) or a private session. All yoga mats & props provided ... just play & walk away ;o)

Love Leonie x

It makes sense. As many of us spend more time at home, some of us staring at lawns whose only nutritional value is in the odd dandelion, and some of us just wanting to be more self-reliant, more and more people are feeling the urge to grow something edible. And it’s true that growing food can make us more self-sufficient and give us a feeling of control in a world in which so much is out of our control.

But growing food also gives us this triple whammy:

1. People who grow more vegetables tend to eat more vegetables;
2. People who eat more vegetables tend to be healthier; and
3. Healthy people are far less likely to get seriously sick with COVID-19.

The truth is, growing nutrient-rich fruits and vegetables is one of the best health insurance policies you can take out.

Turning Lawns into Food Gardens

As a society, it’s not like we don’t have the land. Lawns are the single largest irrigated crop in the US, covering nearly 32 million acres. On the other hand, fruits and vegetables grow on only about 10 million acres in the United States. This means the space that American lawns occupy could provide enough land to literally quadruple the amount of fruits and vegetables grown in the country!

Home gardening is a rapidly growing movement. Heirloom seed companies like Johnny’s Selected Seeds and Southern Exposure Seed Exchange are already overwhelmed with orders and have resorted to rationing on their websites. Nurseries and garden centers nationwide report booming sales of vegetable and herb seeds and plants. And Google Keyword Trends shows the newfound popularity for searches such as “growing food,” “vegetable gardens,” and “victory gardens.”

Wait, “victory garden”? What the heck is that?

The Origins of the “Victory Garden” Movement

The first Victory Garden movement began during World War I. With millions of Americans fighting overseas, the US government diverted commercial crops to the European theater and redirected transportation towards moving troops and munitions instead of food. Ordinary citizens stepped into the breach and started a food garden wherever they could: rooftops, fire escapes, empty lots, schools, and backyards. The efforts of ordinary “stay-at-home” Americans saved entire European populations from starvation and disease.

These “war gardens” or “victory gardens” persisted following the war’s end during the social distancing that accompanied the global 1918 Spanish Flu pandemic. Americans, Canadians, British, and Australians kept their gardens growing right through the Great Depression and World War II. At one point, 20 million backyard, school, and community victory gardens provided more than 40% of the vegetables eaten in the United States.

The World War II revival of victory gardens, while expressing solidarity, sacrifice, and patriotism, was tinged with an overlay of racism as Americans gardened to replace the lost labor of the many Japanese farm workers who were forced into internment camps. But let’s remember that at its roots, and for decades of hardship, the concept of a victory garden was birthed to help feed a nation and then help it survive a pandemic.

The Current Threats to Our Food Supply

Many people are experiencing disruptions in our food supply chain now, seeing empty grocery store shelves, waiting in long lines to buy staples, and hearing daily stories of food hoarding. Those of us used to next-day Amazon delivery are now waiting weeks or even months for food deliveries — if they ever come. Food banks and pantries for the poor are experiencing long lines, and in some cases, have had to resort to rationing. So what’s causing these problems?

For one thing, a large segment of the food industry caters to institutions that have largely shut down for the time being: restaurants, schools, hotels and conference centers, stadiums, theme parks, airports, and cruise ships. Manufacturers can’t just repackage industrial-sized bags of rice and flour into consumer sizes overnight. And tragic amounts of fresh produce are rotting in fields and orchards because the system isn’t set up to transport fruits and vegetables to hungry consumers. Meat and dairy are particularly affected, partly because it’s harder to transport animal-based foods safely and partly because the slaughterhouses, dairies, and processing plants are, themselves, hotbeds of COVID-19. (Editorial aside: Now could be a great time to go plant-based, if you haven’t already made the leap.)

Border closures, grounded airlines, closed ports, and restrictions on movement have also made it harder to continue food production and transport goods internationally. And since much of the food sold in the US today originates from overseas, supply chain breakdowns create the potential for shortages of critical ingredients or components.

Political issues are exacerbating the crisis, too. As more front-line workers in the fast food and grocery industries are hospitalized with or die of the virus, others are going on strike and engaging in protests against the apparent disregard for human life shown by the policies of Walmart, Amazon, and other large retailers that remain in operation.

Given all these present threats, which have arisen on top of a food system that was already fragile due to unsustainable farming practices and rampant inequities (food service and agricultural workers weren’t exactly being treated like royalty, to begin with), it’s no wonder home gardening is making more and more sense.

10 Reasons to Start a Food Garden Today

Even if you aren’t struggling to get enough food to feed your family, there are still a bunch of good reasons to start a food garden.

1. Self-reliance

The industrial agriculture system that provides most of our food is inherently unstable. In a few generations, we’ve depleted some of the richest topsoil deposits in the world. And we’ve resorted to using synthetic fertilizers and increasingly toxic pesticides and herbicides to maintain productivity. There’s no way this industrialized and chemical-dependent method of farming can continue to feed us long-term. By starting to grow your own food, you begin to assert control over your family’s food supply.

2. Sense of Purpose

I’ve seen a lot of “humorous” memes to the effect that the most patriotic thing we can do these days is stay home and binge-watch Netflix. While it’s true that social distancing saves lives, there are many things we can do that can make the world a better place. For one, we can plant and tend a garden to feed ourselves. If you’re not in the long line outside the supermarket, then the line is that much shorter for everyone else. Today’s food garden takes some of the pressure off an already teetering food system. And if that’s not patriotic, I don’t know what is.

3. Learn a New Skill

Gardening is a skill set — one that’s fun to learn and invaluable once you’ve gotten the hang of it. And I would argue that the ability to grow your own food is as fundamental to survival and well-being as reading, writing, and computer literacy.

4. Cleaner, Safer Food

Unless you’re buying only locally-grown, organic fruits and veggies, the produce that you get from the supermarket is often laden with pesticides, herbicides, and protective wax coverings. When you grow your own, you’re in charge of quality control. Growing a small food garden allows you to pick pests off by hand or use non-toxic pest management options. Therefore, you don’t need to rely on toxic sprays and powders to keep critters off your cauliflower. And since most “fresh” produce that you can find in the supermarket was harvested a week or two before you can buy it, the food that you grow yourself will be much fresher, with a higher nutrient profile.

5. Get More Fruits and Veggies in Your Diet

I’ve never seen a seed catalog selling Pop-Tart bushes and Snickers trees. Your food garden will naturally contain the healthiest foods on the planet: fruits, veggies, legumes, and roots. And what you grow, you’ll eat. Even picky eaters won’t be able to resist a ripe heirloom tomato or just-picked kale and cucumber salad that they harvested themselves.

About that delicious, funny-looking heirloom tomato: You will have a hard time finding that variety in your big supermarket. Most produce varieties aren’t bred for taste or nutrition. Instead, they were developed to withstand transcontinental shipping in 18-wheel freightliners. When you start a food garden, you have the opportunity to buy varieties that taste much better and are far more nutritious than the standard ones you’re used to. The only downside is that you have to eat them within a day or two of picking, which is not really a downside at all!

Global Public Service Announcement: If you’re doing OK financially, and looking for a worthwhile project to support, check out veganic gardener Will Bonsall’s Scatterseed Project. Will has been saving rare and heirloom seeds for over 40 years. And his collection contains the only known examples of certain varieties that may thrive under the pressure of climate change. As Will says, “Genetic diversity is the hedge between us and global famine.” The documentary Seed: The Untold Story features his work. Watch this segment of the film, and consider supporting Scatterseed to ensure that these infinitely valuable seeds survive. 

6. Reduce Your Risk of Chronic Disease

The science is abundantly clear that the more whole plant foods you consume, the lower your risk of developing cardiovascular disease, high blood pressure, obesity, and type 2 diabetes. This is a compelling reason to add more fruits and veggies to your diet at any time. But it’s even more urgent an argument during the coronavirus pandemic. Studies out of New York are showing the link between chronic disease and COVID-19 mortality. Eighty-nine percent of those who died from the virus had pre-existing chronic conditions. And obese people were twice as likely to die as those of normal weight. This is the perfect time to clean up your diet, reducing your intake of processed and animal-based foods, and upping your consumption of life-giving plants.

7. Reduce Your Grocery Bill

Like any new hobby, you can start gardening frugally, or you can buy every labor-saving device on the market. If you begin with just a few packets of seeds and a couple of bags of potting soil, you’ll recoup your investment through a reduced grocery bill within a few months. If you’re converting a lawn into a garden, you may not even need new soil. And if you haven’t been spraying herbicides on your grass, you may have nutrient-rich soil ready for your first round of crops without adding any amendments. An added bonus is if you can compost your kitchen scraps, saving money on fertilizer by creating a nutrient cycle from garden to kitchen, back to garden.

8. Avoid Virus-Contaminated Food

Many of us pick up a piece of fruit at the supermarket, feel it for freshness, and then put it back down if we aren’t satisfied. If you assume that we haven’t broken that habit completely, then it’s likely that some of the produce on our supermarket shelves could already be contaminated with SARS-CoV-2, and possibly other pathogens as well. Sure, you can take it home and wash it well, but think of all the surfaces it can touch, as well as where your hands will go before you can disinfect everything. The produce you grow in your garden will contain only the pathogens that you bring to them.

9. Get Outside

If you have a piece of land — even a small yard — then gardening gives you a reason to spend time outside. Even as we try to stay safe through social distancing, we also need sunshine, exercise, and fresh air to be well, physically and mentally. There are also significant health benefits to being in contact with soil. Getting dirty supports our immune system, and many of the compounds in soil can improve our mood and cognitive functioning. Some researchers have gone so far as to call the soil microbiome a “human antidepressant.”

10. Grow It Forward

In addition to growing a bounty of beautiful vegetables for yourself, consider sowing a few extra seeds to support your local food shelf. Plant a Row for the Hungry (PAR) is sponsored by GardenComm to help connect local growers with agencies that serve the food insecure. No PAR committee in your community? No problem. Grow those plants, and then reach out to your local food pantry or soup kitchen to make plans to share from your harvest. If you grow an overabundance of anything, there’s no need for it to go to waste (or turn into compost) when it could feed hungry people instead.

How to Start Your Food Garden

If you’ve never gardened before, the most important thing is to avoid overwhelm. There are many guides out there to help you get started with minimal investment, effort, and confusion.

1. Use a Planting Calendar

First, check a planting calendar for information on what grows where you live. The United States Department of Agriculture has a Hardiness Zone Map that will tell you what “zone” you live in. The zones differ by first and last frost date, average high and low temperatures, and hours of sunlight, among other criteria. Once you know your zone, you can check seed packets for information about when to plant and harvest in that zone. You can also Google “[Your state or city] planting guide” or planting schedule. You’ll find excellent information from seed companies, local agriculture extension offices, and universities that will tell you what grows well in your region and how to plant, nourish, and harvest those crops.

2. Do Your Research

Next, read up on edible gardening for rural, suburban, or urban environments (depending on where you are). Some good books include The Urban Micro-Farm, Edible Landscaping with a Permaculture Twist, and Edible Landscaping.

Once you’ve done a bit of research, talk with your family members about what foods they’d like to grow and eat. You’ll get a lot more help and enthusiasm when you gear the garden to their goals and desires. Once you’ve got a plan, it’s time to decide how you’re going to garden prior to ordering seeds or seedlings, gardening supplies, and potting soil.

3. Prepare Your Garden

The most straightforward method is to remove grass with a hoe, rototiller, or (for much bigger areas) a small tractor. And then, work the underlying soil for tilth and nutrients, and start planting directly into the ground. You might also want to conduct a couple of simple soil tests for pH and nutrient content. Gardening stores sell test kits for a few dollars. And local agriculture extensions and county agencies often allow local farmers and gardeners to bring in soil samples for free testing (Although check with them first since social distancing may have shut down this service in your area). Once you’ve tested, you can determine what (if anything) you might need to add to your soil and what plants are most likely to thrive in your conditions

Container Gardening

If you don’t have a yard suitable for cultivation, the easiest way to get started is with containers. You can use pretty much anything: large flower pots, milk crates lined with burlap, wicker baskets, and non-toxic grow bags can all serve. You’ll need drainage, so you’ll have to poke or drill holes in the buckets and plastic containers.

Containers are actually ideal in that you have total control over the soil. And you can position them for maximum sun and protection from wind. If they’re small enough, you can even move them around. Plants that thrive in containers include tomatoes, herbs, salad greens, beans, broccoli, peppers, cucumbers, and dark leafy greens.

If you have no outdoor space, you can garden indoors with containers. All you need is a decent light source. Garden centers will sell you specialized grow lights, often on timers, but they can be pricey. You might do almost as well with LED or fluorescent shop lights from a home improvement store. Wire shelving makes a great place to grow plants with the shop light attached to the shelf above. And if you have good outdoor lighting from windows, then you can let your plants photosynthesize the natural way — from the sun.

Straw Bale Gardening

If you have more space, but no good soil, consider straw bale gardening. You can turn a bale of straw (not hay, which contains seeds that will compete with your plantings) into a growth medium by watering the bale for 10 days or so, topping with potting soil and planting seeds right in the soil. As the straw breaks down, its nutrients become available for the growing plants.

The Sheet-Mulch Method

If you have a lawn that you’d like to convert quickly to vegetable production, consider the sheet-mulch method. This consists of putting down cardboard or some other organic material to block the growth of grass. And then, adding layers of mulch, compost, and topsoil on top of the former lawn. This works much better with established seedlings than sowing seeds directly into the mulch, so you’ll have to buy seedlings or start them indoors in trays.

Raised Bed Gardening

Another option is to create raised beds and fill them with high-quality growth medium. You can build the beds out of wood, or order raised bed kits online and put them together yourself. These tend to be more expensive since you’ll need to purchase enough soil and amendment to fill them to a depth of at least one to two feet, but you’ll be able to plant in them right away. Also, if your lawn contains pesticides, herbicides, and toxic building materials, raised beds can give your veggies a “fresh start” with clean, imported soil.

Greenhouses

If you’re fortunate enough to have space for a greenhouse, you can garden pretty much year-round. You can add weeks to the start of the growing season by starting seedlings in the greenhouse well before you can plant them outdoors. And you can grow fall crops like lettuce and kale in the greenhouse even in cold, snowy winters.

Whatever route you take, try to reach out to local gardeners, who will be able to balance your book knowledge with practical experience growing in your area. And don’t forget the University of YouTube as a great “how-to” resource for developing your green thumbs!

Thanks Ocean Robbins - The Food Revolution May 2020

Has your home office chair been killing you after COVID lockdown, with all that extra screen time? 

As children, our discs are more watery in substance, but the discs thicken with age & poor posture, leading to less mobility & stiffness of the spine. The thickening is a result of how our fascia system works: where there is tension or compression, the body will produce an excess of collagen fibres, thickening the discs. As the disc thickens, the gel-like nucleus losses water & compresses, leading to spinal nerve impingement, pain & stiffness.

We can assist our disc physiology by practicing good alignment & doing therapeutic exercises that increase spinal extension. 
Avoiding caffeine, cigarettes, & alcohol can help disc hydration, since these substances act as diuretics.

 
Practicing YogAlign that optimises engagement of the natural spinal curves can be like getting a good nights sleep, helping your discs & vertebrae to remain youthful & supple. 

Sitting well is an essential tool for surviving the modern lifestyle which often revolves around sitting in chairs. Learning to correct poor breathing habits & aligning the spine can fix much of what is hurting in the body. 
Modern life with increased use of technology can lead to round shoulders, kyphosis & dowagers hump & premature ageing! 

Contact me for an appointment if you would like to learn some simple tools to increase your awareness of how you are breathing & moving, so you can feel more at ease & comfortable in your own body, prevent dis-ease, & have more energy everyday.

yogalign.co.nz/contact

Our genes are our predisposition, NOT our fate.

Three things that are critical for healing: It’s 

1. What you eat
2. Moving your body 
3. Learning how to reset your nervous system through relaxing & dealing with chronic stress. EFT tapping is one of the most directed & powerful ways to peel away those layers of chronic stress.
   
   

Dr Mark Hyman

COVID-19 Update: My usual classes have been adapted to work with the current constrictions we have in place.  I am doing regular Zoom YogAlign sessions for my clients, click on YogAlign in Homepage Menu, then click on Booking to see times and contact details. 

If you would like a private session please message, phone or email me, so we can work out a time and day that suits you best.

While we are doing sessions via Zoom, we need to be creative and use whatever gear you have available, if you have a yoga mat that would be ideal. Other props you can use are a shoebox instead of blocks, a strap, belt or scarf, pillows or bolsters and maybe a hand towel to cover eyes for shavasana (these are not essential items), and some drinking water handy. Once you have confirmed your booking, I shall email you a Zoom link just prior to the class. Just click on link to join me and I shall click my end, to l let you in.

Please don't hesitate to contact me if you have any questions.  

In Health & Happiness

Love Leonie x

The tension we feel in our bodies often comes from weak & dysfunctional breath patterning. When our breath is powerful & balanced, it creates a sense of ease throughout our physical & emotional body. When we are not breathing well, our spine is collapsed, & the diaphragm is weakened, so we begin to rely on the neck & back muscles to hold up our structure & help us breathe.

Weak breathing habits lead to poor posture, which cause tightness & tension as muscles assume the burden of functions they are not designed to perform. It is no longer just the elderly who show signs of poor posture, as habitual slouching & poor alignment increasingly affect young people as well.

Observing muscle balance & posture may lead us to conclude that a slouched person might be holding feelings of depression. Are they depressed from slouching? or are they slouching from depression? If we focus on changing patterns through core breathing, our body will naturally feel light, & our mental energy will be free to express itself. We can become enslaved in a stress cycle simply from poor breathing & the resultant bad posture & negative feelings that this cycle can create. This is an example of carrying "issues in our tissues." When we are aligned & breathing well, it is actually difficult to frown. Conversely, it becomes difficult to smile when one is slouching. Poor breathing leads to poor alignment, which leads to depression, which leads to poor alignment, which leads to poor breathing, & so on. It's easy to become stuck in this stress cycle when our modern lifestyles demand that we spend so many of our waking hours in a chair. Utilising YogAlign core breathing to align our spine & balance our muscular-fascial web, we can positively impact our reservoir of mental & physical energy and the quality of our thoughts.

Your breath defines your movements, your posture, your mood, and eventually, determines your life span. Learn to breathe with purpose & passion, in order to re-create who you are - a vital, passionate & loving being!

Much Love to Michaelle Edwards creator of YogAlign

Your office chair is killing you! 
As children, our discs are more watery in substance, but the discs thicken with age & poor posture, leading to less mobility & stiffness of the spine. The thickening is a result of how our fascia system works: where there is tension or compression, the body will produce an excess of collagen fibres, thickening the discs. As the disc thickens, the gel-like nucleus losses water & compresses, leading to spinal nerve impingement, pain & stiffness.
We can assist our disc physiology by practicing good alignment & doing therapeutic exercises that increase spinal extension. 
Avoiding caffeine, cigarettes, & alcohol can help disc hydration, since these substances act as diuretics. 
Practicing Yogalign that optimises engagement of the natural spinal curves can be like getting a good nights sleep, helping your discs & vertebrae to remain youthful & supple. 
Sitting well is an essential tool for surviving the modern lifestyle which often revolves around sitting in chairs. Learning to correct poor breathing habits & aligning the spine can fix much of what is hurting in your body. 
Modern life with increased use of technology can lead to round shoulders, kyphosis & dowagers hump & premature ageing! 
Contact me for an appointment if you would like to learn some simple tools to increase your awareness of how you are breathing & moving, so you can feel more at ease in your own body & have more energy everyday ... perfect time to get fit & supple for all those fun summertime activities ?

Cut the CRAP and Live Your Life with Energy, Joy & Passion 

That’s Caffeine, Refined sugar, Alcohol & Processed food 

Now lets take a look at Refined Sugar ... a weakness of mine!

But, in reality, there's really nothing to love about refined sugar. It makes us put on weight, increases the size of our liver, makes us unwell, and ages us inside and out, leaving us tired, fat and wrinkled. As well as being highly addictive, refined sugar drags valuable nutrients out of our body.

How to give sugar up:

Don't use sugar as a reward - treat yourself with something else instead, like a beauty treatment, movie or a new book.

Eat plenty of chromium - helps control you blood sugar levels & banish sugar cravings. Good sources include eggs, molasses, liver, kidney, wholegrains, nuts, mushrooms & asparagus. 

Supplement your diet with glutamine - this amino acid squashes sugar cravings. It can be found in most health food stores. Take one tablespoon in a small glass of water whenever you get a sugar craving.

Include unprocessed, good quality proteins in your diet - sugar cravings often come from a lack of protein in your diet. If you are having a sugar craving, try having a slice of chicken or some nuts to banish the urge for sugar.

Include healthy essential fatty acids with your meals - they are important for optimal health & can help reduce sugar cravings, as you body is full of good fats.

If you feel you absolutely must have sugar, always eat sugar at the end of a meal, never before. Protein & fat slow the rate at which sugar floods into your bloodstream. The slower it hits your blood, the less of a rush you'll get, which means less of a slump. Better options would be a piece of fruit with a handful of almonds, thin-skinned fruit salad - cherries, blueberries, blackberries, strawberries & raspberries.

Thanks James Duigan

Alignment Begins With Freeing the Breathing Process

Alignment is important in yoga & the poses we do should be consistent with good posture & good alignment. Good alignment should be practiced in all of our daily activities - both in your yoga practice & beyond the yoga mat. Becoming aware of how we use our body from moment to moment is the key to being well-aligned & pain-free. The ideal yoga practice enables one to create a state of presence in all actions of every movement.

Alignment, to a great degree, is dictated by how we are breathing. Shallow breathing creates poor posture. Deep-centred breathing aligns us in a natural position. In YogAlign, we emphasise that it's not what we're doing, but how we are breathing when we're doing it, that determines postural balance & quality of movement. YogAlign teaches us to have truly functional breathing skills, not just in our yoga practice or exercise positions, but in every way we use our body all day long. Using the movements of deep breathing, we can align ourselves from the inside out. The emphasis & intention of each pose in the YogAlign method is to practice functional body positions that empower our ability to move efficiently & breathe deeply. This supports our body's natural alignment & fosters function, ease, & comfort in our daily life. 

Michaelle Edwards - Creator of YogAlign

If you feel you are not performing at your peak, have discomfort or pain, need tools to create awareness around deep, functional breathing that helps calm the nervous system and heal the body, want more energy to do more of the activities you love, contact me for an appointment time that suits you. YogAlign is beneficial at any age or fitness level. Click "YogAlign" then "Booking" under the menu on the home page. Scroll down to "Book a Session" and fill out your details, day and time preference, or you can ring me to discuss, thanks Leonie 0274 96 96 33.

Cut the CRAP and Live Your Life with Energy, Joy & Passion 

That’s Caffeine, Refined sugar, Alcohol & Processed food 

Let’s look at caffeine first.
Caffeine can have some real benefits but it’s the way most of us drink it that’s the problem. 
Excess caffeine stimulates your nervous system, causing your adrenals to pump out cortisol, a hormone which helps your body respond to stress. All that extra cortisol floats around your system for hours after you’ve drunk caffeine. So people who are drinking coffee or tea all day are basically flooding their bodies with fat storing hormones. 
Caffeine past lunchtime also disrupts the way you sleep, & a lack of good quality sleep encourages your body to store fat, especially around your middle. 
On the plus side, caffeine can help your body burn fat & it also boosts your performance when your exercising (have it at least an hour beforehand). Organic coffee is also packed with antioxidants, & it’s great for your digestion, helping to get your bowels going in the morning, keeping your body nice & clean & toxin free.
Reduce your daily brew to 1 or 2 cups of organic coffee or tea, in the morning. 
A splash of organic milk or cream, could be cow or coconut, helps your body burn fat more efficiently & helps keep your blood sugar levels steady ❤️☕️❤️

Thanks James Duigan 

Add this shot of sunshine to your morning routine, to maintain winter wellness & boost the immune system!

• anti-inflammatory
• anti-oxidant
• helps digestion
• reduces nausea
• helps fight winter bugs
• good source of vitamin C
• prebiotic 
• good fibre
• mood booster
• benefits your skin & so much more

Blast in your nutribullet (or something similar):

1 cored apple

juice of 1 lemon

1/2 - 1 tsp fresh ginger

1/2 - 1 tsp fresh turmeric

tsp oil

2-3 grinds of black pepper 

The oil & pepper helps the goodness of the other ingredients to be absorbed & utilised by your body. I add a little warm water so it is easier to drink. Serves 2 peeps. Bon appetite! 

This shot makes you glow from the inside out. 

Hot tip ... turmeric turns things yellow, so if you want to brighten your toothy grin try Ayurvedic oil pulling. I use coconut oil, about a teaspoon. Swish it around your mouth for about 10 mins, it lso helps to remove built-up toxins. After swishing, spit oil out into a paper towel & bin or compost.

Health benefits of Turmeric

 

While the pharmaceutical industry searches for the ‘magic bullet’ to boost ageing minds, the ultimate mind food has been flavouring Indian curries for 5000 years. We take a look at the health benefits of Turmeric.

By Lena Schmidt

Have you been feeling “off” lately? Are you making silly mistakes at work? Are you sick for the third week in a row? Although any number of things could be the explanation for these distressing circumstances, they could also be indicative of an imbalance in your chakra system. What are chakras? And what are the signs your chakras are out of balance? Chakras are energy centers throughout the body. Although there are hundreds of chakras, there are seven main chakras that are generally focused on. These wheels of brilliant energy line up along the central channel of the body, the shushumna nadi.

The chakras along the shushumna nadi are the power centers where the left channel (ida nadi) and the right channel (pingala nadi) intersect. These energy channels and psycho-power centers make up what is known as “the subtle body.” The subtle body is in a different realm than the physical body and the mind, but has a powerful impact on the body, mind, and entire system. The human body system thrives when the chakras and the nadis are open and prana, or life force, is allowed to move throughout the system with ease. Any kind of disturbance or disease in the body, mind, or spirit can cause blockage and imbalance. The goal is harmony. So if you’ve been feeling out of sorts, take a closer look at your chakras to investigate what’s going on and begin to find balance.

If you are feeling out of balance, consider what you have been consuming (food, drink, ideas, experiences), your current life circumstances (traveling, moving, big transitions), and the current season (wind, cold, rain, heat, dryness). Each of these elements has a potentially big impact on your sweet, sensitive human system as a whole.

In the philosophies of yoga and Ayurveda, where the chakras play an important role in understanding the human system, “like increases like” and “opposites balance.” This means that if you already have excess heat in your body (in the forms of anger or indigestion) and you add more heat (like a warm day or spicy food), you may feel even more heat and agitation than you already do—like increases like. On the other hand, if you add the opposite to that equation and take a cold shower or eat some fresh fruit, you may feel better and more in balance—opposites balance. Caroline Myss, author of Anatomy of the Spirit, and an expert in energy medicine, explains that your biography becomes your biology with each thought you think and each experience you encounter.

Are Your Chakras Balanced?

In general, there are five warning signs that your chakras may be out of balance. In striving for balance, too much or too little energy in each of the chakras creates imbalance. Remember: the goal is harmony—balancing your chakras does take effort. The general warning signs are:

1. Something feels “off.”
2. You get sick.
3. You get sick. Again.
4. You start making silly mistakes.
5. Everything seems to be falling apart.

Each of these general imbalances manifests as specific physical, mental, emotional, and spiritual imbalances in each chakra. Let’s take a closer look at how imbalances in each chakra can influence a sense of disharmony in the body system as a whole.

Root Chakra—Muladhara

This chakra, physically located at the feet, legs, and “roots” of your being, is connected with the element of Earth. The root chakra is associated with your sense of safety, security, and feeling at home within your skin. This chakra is also related to your family of origin and your human tribe.

Warning Signs this Chakra Is Out of Balance

If you are experiencing any of the following symptoms, you may have an imbalance in the root chakra:

• Pain and stiffness in your feet and legs
• Excess flexibility in your hamstrings/low sense of physical stability 
• Feeling ungrounded, unsafe, and insecure
• Home life feels chaotic and unsettled
• Feeling stuck in life/low sense of flexibility

To Bring into Balance

• Connect with the earth: go for a hike, walk in the sand, or garden.
• Eat vegetables and fruit—food from the earth.
• Practice grounding pranayama like sama vritti and alternate nostril breathing.
• Wear the color red.
• Stretch and strengthen your legs.

Sacral Chakra—Svadhistana

This chakra, physically located at the sacrum, hips, and sexual organs, is connected with the element of Water. The sacral chakra is associated with your emotions, creativity, and senses. This chakra is also related to your one-on-one relationships and your connection to intimacy.

Warning Signs this Chakra Is Out of Balance

If you are experiencing any of the following symptoms, you may have an imbalance in the sacral chakra:

• Pain and stiffness in your low back and hips
• Feeling easily overwhelmed emotionally
• Loss of imagination and no creativity
• Out of touch with emotions and closed off
• Sexual and reproductive issues

To Bring into Balance

• Connect with the element of water: drink water, swim, take a soothing bath.
• Dance.
• Get in touch with your feelings through journaling or therapy.
• Wear the color orange.
• Move and stretch your hips.

Solar Plexus Chakra—Manipura

This chakra, physically located at the abdomen, mid-back, and side body, is connected with the element of Fire. The solar plexus chakra is associated with all of your thoughts and feelings about yourself. This chakra is about your relationship to yourself.

Warning Signs this Chakra Is Out of Balance

If you are experiencing any of the following symptoms, you may have an imbalance in the solar plexus chakra:

• Digestive issues and abdominal pain
• Low self-esteem
• Overinflated ego
• Inability to commit
• Inability to follow through with goals

To Bring into Balance

• Connect with the element of fire: meditate on a candle flame or bonfire.
• Eat foods that are easy to digest.
• Get out in the sunshine.
• Wear the color yellow.
• Strengthen your core and practice detoxifying twists.

Heart Chakra—Anahata

This chakra, physically located at the heart, chest, shoulders, arms, hands, and upper back, is connected with the element of Air. The heart chakra is associated with love of all kinds: kindness to strangers, romantic love, compassion for others, friendship, family love, and self-love.

Warning Signs this Chakra Is Out of Balance

If you are experiencing any of the following symptoms, you may have an imbalance in the heart chakra:

• Pain in your upper back or chest
• Tight shoulders or, alternatively, overly flexible shoulders
• Inability to receive love in any of its forms
• Lack of self-compassion
• Feeling a sense of lack or loss with regards to love

To Bring into Balance

• Connect with the element of air: get outside in fresh air and breathe deeply.
• Practice loving-kindness/Metta meditation for yourself and others.
• Practice self-care, self-love, and express love to others.
• Wear the colors green or pink.
• Stretch your chest, upper back, shoulders, arms, and hands.

Throat Chakra—Visshudha

This chakra, physically located at the throat, neck, mouth, jaw, and ears, is connected with the element of Ether/Space. The throat chakra is associated with communication, expression, using your voice, and knowing when to stay quiet. This chakra is related to your ability to speak from your heart and mind with clarity and to listen with compassion.

Warning Signs this Chakra Is Out of Balance

If you are experiencing any of the following symptoms, you may have an imbalance in the throat chakra:

• Sore throat or laryngitis
• Jaw pain or habit of grinding your teeth
• Pain or stiffness in your neck
• A habit of talking all the time/not knowing when to stay quiet
• Inability to speak up, set boundaries, or stand up for yourself

To Bring into Balance

• Sing or chant mantra.
• Drink soothing tea or lemon water.
• Practice silent meditation.
• Wear the color turquoise.
• Listen to beautiful music.

Third Eye Chakra—Ajna

This chakra is physically located center of the forehead in the space between the eyebrows and inside the mind. The third eye chakra is associated with your intuition, imagination, inner wisdom, and insight. This chakra is also related to your ability to see deep within your heart spaces to the truest, wisest parts of yourself. When the third eye chakra is open, you see the bigger picture and have a positive view of the future.

Warning Signs this Chakra Is Out of Balance

If you are experiencing any of the following symptoms, you may have an imbalance in the third eye chakra:

• Headaches
• Brain fog
• Lack of intuitive guidance
• Lack of inspiration
• Overactive, overwhelming imagination

To Bring into Balance

• Listen to and honor the messages your body sends you.
• Keep a dream journal.
• Wear the color blue.
• Practice balancing postures like Tree Pose and Dancer’s Pose.
• Practice yoga with your eyes closed.

Crown Chakra—Sahasrara

This chakra is physically located at the top of the head and skull. The crown chakra is associated with your sense of enlightenment and remembrance that you are a small part of a greater whole. This chakra is also related to your sense of place in the universe.

Warning Signs this Chakra Is Out of Balance

If you are experiencing any of the following symptoms, you may have an imbalance in the crown chakra:

• Headaches
• Inability to concentrate or focus on the task at hand
• Seemingly constant drama in your life
• Inability to see beyond your own small corner of the world
• Inability to take on other’s perspectives or practice empathy

To Bring into Balance

• Practice meditation.
• Get involved with volunteer work.
• Keep a gratitude journal
• Wear the color purple.
• Practice Headstand and other inverted yoga poses.

The chakra system is one way to understand the human body. Even minor disturbances in the “subtle body” can manifest as pain, disease, discomfort or general disharmony in your body, mind, heart, and spirit. As you make your way on your journey toward balance, bliss, and happiness, consider checking in with your chakras regularly. Investigating the chakras can be a good temperature gauge for the entire system. Allow your journey to be intuitive and guided by your inner wisdom. Happy harmonizing!

*Editor’s Note: The information in this article is intended for your educational use only; does not necessarily reflect the opinions of the Chopra Center's Mind-Body Medical Group; and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.

Words From Dr Libby Weaver (PhD)

nutritional biochemist, author & speaker

Craving something sweet in the evenings is usually one of these three things

Nutritional: Your food choices throughout the day may have been missing

some key nutrients, and so your body drives you to eat unresourcefully at the 

end of the day in an attempt to get these needs met. This is particularly 

common if you haven't had enough nutritious fats throughout the day, 

if you've missed a meal or swapped food for a coffee.

Biochemically: When we race around all day living on adrenaline due to

our perceptions of pressure & urgency, the body will predominately burn glucose, 

rather than fat, and you will crave more sugar to replenish your stores.

Emotionally: Often our craving for sugar has more to do with an emotional need that 

isn't been met as we seek more "sweetness" in our lives. Identifying this and 

cultivating ways to bring more joy into your life can transform these cravings.

for more info check out www.drlibby.com

Here is Australasia we are amidst a very hot summer season

To keep up your focus & energy levels try increasing your hydration with these two tips

Hydrate from the Inside: To hydrate your skin from the inside, the first thing to realise is that drinking 8 glasses of water a day is not the way!! Instead you must increase your intake of water in gel form— as it exists in foods like berries, cucumbers, oranges, lettuce, and lemons. In fact, adding a lemon or cucumber slice to drinking water with a tiny pinch of Celtic sea salt or Himalayan sea salt will do wonders for the hydrating quality of your water. Adding a tablespoon of chia seeds to water and a pinch of Himalayan salt— and letting the seeds sit for 15 minutes until they swell before drinking will also hydrate your body far better than simply drinking a glass of water. This practice will also eliminate constipation in most cases. 

Remember…….alcohol and coffee are dehydrating. So for every alcoholic drink or cup of coffee you drink, just drink the equivalent amount of water or herbal tea— ideally with a little pinch of salt. You will be amazed at the improvements in your health simply by hydrating yourself optimally. 

Hydrate from the Outside: You can hydrate your skin optimally throughout the day by spritzing with a Hydrating Mist & Toner. Just spray on your face, neck, and décolleté after cleansing & before your moisturiser. Then press the fluid into your skin with your hands and fingers. Since your hands have healing power and are directly linked to your heart, we recommend that when gently pressing the hydrating mist into your skin, you do so with loving intent. Try making your own beautiful Rose Hydrating Mist.

Who's motivated to practice more self-love this year? Begin by joining me in taking action to complete Dr Mark Hyman's 10 day detox?

Clean out your cupboards & fridge of all the food that's robbing your mind, body & soul of nourishment. Replace with fresh, local & nutritional goodness.

This time of year I see many patients who feel that their food cravings have gotten out of control. Overindulgence from the holidays has led to a steady stream of poor food choices in their everyday lives. 

From a heightened caffeine addiction to constantly consuming flour-based items and sugary sweets, many people feel trapped in poor dietary patterns after all the celebrations and busyness of the holiday season. But there’s good news! In just 10 days you can feel lighter, leaner, happier, and healthier without those nagging cravings for foods that don’t truly serve you. 

The truth is, we blame people for being overweight and sick, but it’s not their fault. Our taste buds, hormones, and brain chemistry have been hijacked by the food industry. And sugar is a major villain here. Being addicted to sugar and flour is not an emotional eating disorder. It’s a biological disorder, driven by hormones and neurotransmitters that fuel sugar and carb cravings—leading to uncontrolled overeating. It’s why we are seeing an epidemic of type 2 diabetes and obesity but also heart disease, hypertension, many common cancers, and Alzheimer’s.

My 10-Day Detox is the perfect reset button to get back on track. 

I gained a deeper understanding of the biology of food addiction and how it is so often at the root of people’s failure to change their behavior and their diet, and it is through this understanding that I created a plan to help reset your hormones and brain chemistry and turn off inflammation in just 10 days. The result is not only a significant jump-start on weight loss but also a dramatic change in health. Here's the gist of it:

For 10 days, you’ll remove the following foods or anything containing them from your diet:

• All processed foods.
• Gluten, dairy, and all forms of sugar and sweeteners—including artificial ones!
• Grains, starchy vegetables (like potatoes), beans, and fruit (other than a ½ cup of berries or kiwi a day).
• Inflammatory beverages (regular and decaf coffee, alcohol, soda, and juice).

And here is what you want to focus on including:

• As many non-starchy vegetables as you want in all meals and snacks.
• 4 to 6 ounces of protein with each meal (eggs, chicken, fish, lean animal protein, nuts, and seeds).
• One serving of healthy fat (like ½ avocado, or 1 tablespoon extra virgin olive oil, walnut oil, sesame oil, extra virgin coconut butter, or nut or seed butter such as almond or cashew) with every meal.
• Lots of self-care practices: detoxifying Epsom salt baths, deep breathing exercises, meditation, yoga or any other kind of movement you enjoy, and 8 hours of sleep a night. 
• Keep in mind that quality counts! So choose organic produce, grass-fed meat and dairy, and pasture-raised poultry and eggs, if possible. 

You’ll be amazed at what just 10 days can do for balancing your blood sugar, eliminating cravings, and revving up your metabolism. 

For more in-depth information on the full 10-Day Detox protocol along with my recommendations for how to talk to your doctor, what tests to ask for, the best supplements to support your detox, and more, check out my #1 New York Times bestseller The Blood Sugar Solution 10-Day Detox Diet.

And for some extra support, you can find my Starter 10-Day Detox Kit here.

Wishing you health and happiness,
Mark Hyman, MD
 

Article by Dr Christiane Northrup MD

When you were a child you were probably told that going in the ocean would help heal your cuts and scrapes faster. Or, perhaps your mother had you gargle with warm salt water to soothe a sore throat. (Today, many holistic dentists continue to recommend salt water rinses to heal inflamed gum tissues and mouth sores). Yet, there is a huge debate as to whether salt is good for the rest of your body. For example, many people are told that they need to watch their sodium intake or they risk having https://www.drnorthrup.com/new-blood-pressure-guidelines-what-do-they-mean/“>high blood pressure. In fact, sodium has long been the villain when it comes to hypertension and heart disease and stroke.

The Food and Drug Administration (FDA) warns Americans to consume less than 2,300 mg of sodium per day, less than your kidneys can filter in five minutes! If you use the My Fitness Pal app, you’ll notice that it warns you if you come within 1,000 mg of the limit. Other health organizations recommend even less than 2,300 mg.

But, sodium is an essential nutrient that your body depends on. And like any essential nutrient, getting the right amount is important for maintaining good health.

Why You’re Confused About Salt

There are a few pieces to the salt puzzle that keep people confused. One part of the confusion when it comes to dietary salt is that many people—doctors included—use the words “salt” and “sodium” interchangeably. However, they are not the same. Sodium is a mineral found in salt. Salt is a naturally-occurring compound comprised of sodium and chloride. Then there is table salt, which is created from natural salt but then is refined through a process of heating it to 1,200 degrees Fahrenheit, which destroys most of its beneficial compounds. To use the words sodium and salt interchangeably is not accurate. But, to confuse table salt with natural salt is where you get into real problems, as with any refined foods.

Another area of confusion is the theory behind why salt is bad for you. The theory stating that sodium (and therefore salt) causes high blood pressure stems from the myth that when you eat salt, you get thirsty and drink more water. Your body holds onto the extra water in order to dilute the saltiness in your blood. This results in increased blood volume, which the theory suggests leads to high blood pressure. Therefore, the theory states, a low-sodium diet reduces blood pressure.

However, this theory has never been scientifically supported. In fact, some studies show that salt actually helps your body conserve water and makes you less thirsty. Additional studies show that the connection between salt and high blood pressure is more complicated or even non-existent. The Framingham Offspring Study—an offshoot of the Framingham Heart Study—found that participants who ate a low sodium diet (under 2,500 milligrams of sodium per day) had higher blood pressure than those who consumed higher quantities. And, more recent studies show that there is really no link between salt intake, high blood pressure, and risk of heart disease.

Why You Need Salt

Despite the fact that you will probably continue to hear messages that sodium is bad for you, your body cannot function without enough sodium, and the best way to get enough sodium is through dietary salt.

There are many studies that show the adverse effects of too little salt. Some of these adverse effects include insulin resistance and an increased risk of death from heart failure in patients with heart failure, plus an increased risk of death for both type 1 diabetics and type 2 diabetics. Low-sodium or low-salt diets are also associated with elevated LDL cholesterol and tryglicerides and low blood pressure (hyponatremia), which can be particularly concerning for certain populations such as athletes and the elderly.

And these effects aren’t just the result of purposeful salt restriction. Low-carbohydrate diets, such as Paleo and Keto, and certain medications can cause sodium loss. And even if you don’t eat a low-carb diet, if you don’t have a healthy microbiome, you may not be absorbing enough sodium from your diet.

Symptoms of sodium deficiency from salt restriction or poor salt absorption include dehydration, muscle cramps, headaches, weakness, irritability, and even cognitive decline. In addition, when you restrict salt, your body eventually will start to increase insulin to help your kidneys retain more sodium. Over time this can lead to chronically high insulin levels, a craving for sugar and refined carbohydrates, and a cycle of weight gain, insulin resistance, and even diabetes.

By contrast, adequate salt intake can help you to stay hydrated, prevent muscle cramps, support a healthy nervous system and a healthy metabolism, and even help you sleep better. And, while a diet too low in salt may reduce libido in both sexes, increase erectile dysfunction in men, and reduce a woman’s likelihood of getting pregnant, adequate salt intake may support reproduction.

How Much Salt Do You Need?

According to the American Heart Association (AHA), the minimum physiological requirement of sodium simply to sustain life is 500 mg per day. However, in The Salt Fix, author James DiNicolantonio, Pharm. D., a cardiovascular research scientist at Saint Luke’s Mid America Heart Institute in St. Louis, says scientists have found that when people’s consumption of sodium is unrestricted, they typically consume between 3,000 to 4,000 milligrams per day. This amount holds true for people across all populations, in all hemispheres and climates, and across a range of cultures and social backgrounds. In other words, all humans gravitate toward the same sodium intake range every day. That’s because this amount of sodium intake is optimal and is driven by the hypothalamus, the part of the reptilian brain that keeps your body in homeostasis.

That said, whether you need to increase your healthy salt intake depends on many factors, including your diet and lifestyle. For example, if you eat a whole food diet, you may benefit from adding more healthy salt to your diet because unprocessed, all-natural foods are low in sodium. In addition, athletes, people who sweat a lot, people who take diuretics and other medications that cause sodium loss, and people recovering from adrenal fatigue can benefit from added natural salt.

However, sodium is present in high amounts in processed foods where it is often used as a preservative or a flavor enhancer—think monosodium glutamate (MSG) and “natural flavorings.” And even foods that don’t taste salty can have high amounts of sodium, including breakfast cereals and bread. So, if you eat a lot of refined foods (which I don’t recommend), you are probably already getting more than 4,000 mg of sodium per day.

The Best Natural Salts and How to Use Them

Adding natural salt to your diet is one of the easiest ways to ensure that you get enough sodium and other essential minerals, especially if you are active. The most common natural salts are sea salt, Himalayan salt, and Celtic salt. Each has a unique flavor and mineral composition. For example, sea salt often contains high levels of trace minerals, including potassium, iron, and zinc. It also contains small amounts of natural iodine. Himalayan salt comes from the ancient sea beds of the Himalayan mountains. It is rich in iron, which gives it a pink color, as well as 83 other essential trace elements, including magnesium, potassium, and calcium. Celtic salt is hand-raked in Brittany, France, and is gray due to the clay and sand where it is harvested. It is a moist salt that is rich in many minerals.

Other natural salts include black and red salt from Hawaii, and Fleur de Sel, a solar-evaporated sea salt typically used as a finishing salt. There are many more natural salts that you can experiment with, including exotic salts such as Vietnamese pearl sea salt. I encourage you to try many and use them in different ways.

Here are 7 rules of thumb if you plan to incorporate more salt into your diet:

Determine if you need more salt. If you eat primarily whole foods or are on a low-carb diet, such as Paleo or Keto, you may want to add natural salt to your diet. In addition, if you sweat regularly or a lot, you will probably want to try adding more salt. Finally, if you suffer muscle cramps, have trouble sleeping, or crave salty foods, these are signs that you need more salt. (Muscle cramps also indicate the need for more magnesium.)

Salt your food. If you want to try increasing your salt intake, start by adding a little to your food. It’s a great way to improve flavor and increase essential minerals. Salt also helps to improve your digestive process by activating amylase (an enzyme that allows you to taste your food), creating hydrochloric acid to support your stomach wall, and stimulating intestinal and liver secretions to help break down food and aid digestion. Plus, salt adds a satiety factor, so it may encourage more mindful eating and even help with weight management.

Drink sole water. We are often told to drink lots of water in order to stay hydrated and to flush out toxins. However, drinking too much water can cause your body to flush out minerals and electrolytes. It can also lower your metabolism. But, when natural salt and water are combined, the positive ions in salt surround the negative ions in water and vice versa. This creates a new structure, called sole, that is more absorbable. To make sole water start, by adding about 1 cup of natural salt to a jar and fill the rest with filtered water. Cover the jar with a non-metal lid and let it sit overnight. If all the salt is dissolved in the morning, add a little more until the salt no longer dissolves. (This is how you know you’ve reached saturation). Take 1 teaspoon first thing in the morning on an empty stomach. Start slowly and work up to taking 1-3 teaspoons throughout the day as you feel necessary.

Track your salt intake. If you want to track your salt intake to determine what level is optimal for you, try using an app such as My Fitness Pal. Track your intake when you enter your foods and then take notes regarding how you feel, your energy level, your sleep quality, and more. After a few weeks, you’ll notice what amount of salt you need to feel good.

Monitor your blood pressure. If you have been told to restrict sodium due to high blood pressure, be sure to track your blood pressure at home while increasing your salt intake. You can buy a good quality blood pressure cuff online or at a medical supply store. Be sure to speak with your health care provider before changing your diet or using any supplements, and have your blood pressure checked during your visits.

Eat foods rich in potassium. It’s important to maintain the correct balance of electrolytes in order for your body to work optimally. The electrolytes that most commonly can become unbalanced include potassium, sodium, and calcium. To offset any potential imbalance while increasing salt, be sure to eat foods rich in potassium, including bananas, spinach, sweet potatoes, edamame, cantaloupe, and lentils.

Listen to your body. As with any new protocol, the best way to proceed is to listen to your body. Start by allowing your salt cravings to dictate how much salt you consume and in what form, then be sure to track how you feel.

Have you tried adding healthy, natural salt to your diet? What were the results?

Christiane Northrup, M.D.

Christiane Northrup, MD, is a visionary pioneer and a leading authority in the field of women’s health and wellness. Recognizing the unity of body, mind, and spirit, she empowers women to trust their inner wisdom, their connection with Source, and their ability to truly flourish.

The silent killer affecting more than 7 million Australians

 

 

Remember the power of presence. The past is the past and the future unscripted - but we so often miss "the power of now" by dwelling on both. Reduce your speed and luxuriate in this full moon's earthy and all-natural vibe.

How is your Plastic-Free July going? Don’t fret if you’re finding it difficult. Cutting out plastic requires a great deal of commitment, organisation and time. Raewyn from Little Bit Daily  has put together a few handy tips that will help you to develop simple plastic-free habits and routines.

1. Put Together a ‘Zero Waste’ Tool Kit 

If you can, invest a little more on items that will last, are functional and maybe a bit cute so that you actually enjoy using them.

An ideal kit includes:

• A tote bag
• Cutlery, chopsticks and a stainless steel straw (in a handmade cutlery wrap or cotton bag)
• Reusable coffee cup (KeepCup)
• Drink Bottle (Lifetime Bottle)
• Container (stainless steel or reusing a plastic one is fine)
• A couple of small cloth bags (for bulk bins/baked goodies). I roll these up tight and secure with a hair tie/rubber band.

2. Be a Crazy Bag Person (reusable bag that is!)

Get bags. Lots of bags. If you’re on a budget, check out your local op shop, or you can sew your own bags from old sheets/fabric. If you’re buying new reusable bags, choose cotton, hemp or recycled fabric. Thin bags that fold up small are perfect for stashing away in handbags, jacket pockets and the glove box. You can never have too many bags.

3. BYO Snacks

Scroggin (nuts, seeds, dried fruit and chocolate) isn’t just for tramping! Have some on hand in order to resist the temptation to buy packaged snacks. Popcorn is another healthy and affordable snack you can easily buy in bulk. I also like to make bliss balls and mini muffins.

4. Switch to Soap Bars

Shampoo, conditioner, body and hand wash bottles can all be replaced by soaps – check out the full Ethique range. Keeping soap dry between use will help them last longer.

5. Avoid Plastic Wrap

Give up cling film (plastic wrap) for a month and you’ll realise you don’t really need it. Use containers, jars, cloths or beeswax wraps instead. You can also use a plate or saucepan lid to cover leftovers in the fridge. 

6. Reuse Jars

There are endless uses for jars. To remove lingering smells, soak the jars with a baking soda and water mixture. To get rid of stubborn labels, soak in boiling hot water and scrape away, you can also use eucalyptus oil to easily wipe off sticky glue. Then use a china pencil to write on jars, it’s waterproof but can be rubbed off easily.

7. Make Your Own Products

Cleaning products are the easiest to make. All you need is white vinegar and baking soda. You can DIY all sorts of beauty, bathroom and kitchen products. Try to learn to make one new thing each week.

8. Check Out Your Local Farmers Market 

Supermarket produce is often covered in plastic. Get up early, take a coffee and get down to your local weekend fruit and veg market. Just make sure you take your bags! You can reuse old plastic bags or get some reusable mesh produce bags. They also often sell free-range eggs, bread, and local honey in jars. Return the empty egg cartons and jars to the famers next time you go.

 9. Try Bulk Food Shopping

If you’re unsure, just take one jar/cloth bag or even a paper bag to a bulk food shop and get one thing to start with. Places like GoodFor make it easy for you to use your own jars and bottles too.  It’s really fun. You’ll be hooked first time.

Finally, share the plastic-free message, there’s a steadily growing ‘zero waste’ online community happy to give advice and share in your success. Join the ‘Zero Waste in NZ’ Facebook page and check out the #zerowaste hashtag on Instagram. Spreading the message and inspiring others is a powerful way to make a difference.

Contributed post by Raewyn Pearce (@littlebitdaily)

Pumpkin is a powerhouse of mental health nutrients. It is also one of the most versatile vegetables that can be served many different ways. Pumpkin bread, pumpkin ravioli, pumpkin smoothies, pumpkin pie, pumpkin soup, pumpkin risotto, pumpkin beer….there are so many ways to fix pumpkin! Pumpkin is widely available all winter and is very inexpensive. Pumpkins are also easy and fun to grow!

What’s so good about it?

• Fiber

Pumpkin is high in fiber, which not only aids in digestion, it acts as a prebiotic for healthy gut bacteria. As we learn more about the important connection between gut bacteria and mental health, the more we know how critical it is to have good gut health. Probiotics are beneficial bacteria that strengthen our immune systems and even regulate our moods. Probiotics need fiber in the gut to colonize and flourish. A cup of pumpkin has 3 grams of fiber and only 49 calories. Adding pumpkin to a meal will help you feel full longer.

• Potassium

Pumpkin is a great source of potassium. A cup of pumpkin has about 500 mg of potassium – more than the boastful banana! Potassium is a critical electrolyte that contains a positive electrical charge and works closely with chloride in regulating blood pressure and PH balance. Potassium is necessary for the heart, kidneys, and other organs to work properly. Potassium allows our muscles to move, our nerves to fire, and our kidneys to filter blood. The right balance of potassium literally allows the heart to beat.

Low potassium levels have been associated with greater risk for mood disturbances and depression. Potassium deficiency can cause irritability, fatigue, muscle weakness, cramps, Restless Leg Syndrome, and chronic pain. Depression and pain are intimately intertwined. People with chronic pain have three times the average risk of developing psychiatric symptoms – usually mood or anxiety disorders.

Potassium also helps regulate serotonin, the neurotransmitter that is primarily targeted by antidepressants. Potassium acts as a facilitator in the brain’s ability to utilize serotonin. Potassium’s positive electrical charge is necessary to spark neurotransmitters like serotonin to make us feel better. Even a slight decrease in potassium levels can trigger significant feelings of anxiety. “When levels of serotonin are high, you’re in a better mood, sleep better, and have a higher pain tolerance,” says Elizabeth Somer, MA, RD, author of numerous nutrition books, including her latest, Eat Your Way to Happiness.

• Amino acids

Pumpkin is a good source of the amino acids tryptophan, phenylalanine, and tyrosine, all of which are associated with mood-regulating neurotransmitters. Tryptophan converts to serotonin in the brain. While antidepressants attempt to make serotonin more available, tryptophan is the only substance that can make serotonin. Pumpkin seeds are especially high in tryptophan and can be roasted for a delicious snack.

Pumpkin seeds are also high in magnesium. Just half a cup of toasted pumpkin seeds has 92 percent of your daily value of magnesium. Magnesium is nature’s relaxer. Most Americans are deficient in magnesium. Magnesium has long been used to calm nerves and to relax muscles. Its therapeutic role in both depression and anxiety is well documented.

• Omega-3 and Omega-6 fatty acids

Omega-3 and Omega-6 fatty acids play a very important role in the management of inflammation. Inflammation has been linked to depression and anxiety as well as many other modern diseases and disorders.

Omega-3 fatty acids are anti-inflammatories. They are extremely important for many aspects of health, including mental health.

Omega-6 fatty acids are inflammatory. In other words, they cause inflammation. We need inflammation sometimes. When we have a wound, we need inflammation to protect the wound and promote healing.

Many people are experiencing chronic inflammation, which is detrimental to our physical and mental health. Diseases of chronic inflammation are more prevalent in societies that eat a Western Diet. This is likely due to the high amount of processed food, junk food, and fast food that is full of omega-6 fatty acids from vegetable oils. Oils like soy oil, corn oil, and canola oil are very high in omega-6 fatty acids and very low in omega-3 fatty acids.

The proper ratio of omega-3s to omega-6s is critical for maintaining an inflammation balance. The ideal ratio is 1:1 to as high as 1:4. The Western Diet has a ratio of omega-3s to omega-6s that typically ranges from 1:25 to 1:50! It’s no wonder we suffer from chronic inflammation.

Increasing the omega-3s in our diet while decreasing omega-6s can decrease our risk of depression and anxiety. Many of the foods we eat commonly are high in omega-6s compared to omega-3s. Pumpkin is one of the relative few foods that have the perfect balance of omega-3s to omega-6s in a ratio of 1:1!

How to eat pumpkin

Pumpkin can be baked, boiled, roasted or pureed. It can be made into soups, smoothies, desserts, and casseroles. There are countless recipes online for the myriad ways to eat pumpkin. Pumpkin can also be substituted in almost any recipe calling for other types of winter squash. And don’t forget about the seeds, which can be eaten raw or roasted.

Here is my recipe for Pumpkin Overnight Oats. This recipe is full of mental health nutrients like tryptophan and omega-3s. It’s super easy, healthy, and a great way to start your day with pumpkin!

Pumpkin Overnight Oats

¼ cup regular rolled oats

¼ cup milk, almond milk, or coconut milk

¼ cup Greek yogurt (plain or vanilla)

¼ cup canned or pureed pumpkin

1 Tablespoon chia seeds

1-2 teaspoons maple syrup to taste

¼ teaspoon pumpkin pie spice (recipe below)

Mix together all ingredients or place in a jar and shake until well blended. Leave in the refrigerator overnight and enjoy in the morning garnished with pecans.

Pumpkin Pie Spice

Mix 2 teaspoons cinnamon, 1 teaspoon ginger, and ½ teaspoon cloves until blended. Store in an airtight container.

Thanks for the article Angela Dailey https://mentalhealthfood.net/pumpkin-power/

Moving meditation ideas to quiet the mind

 

Find the right moving meditation practice for you.

The Wellness Routine You Should Follow This Winter

 

Three tips to help you adapt to the seasons for better health.

3 Lifestyle Hacks to Dampen Inflammation  

Natural Ways To Boost Your Energy

 

Does your energy need a boost? Try these eight tips from human behavioural expert

Dr John Demartini.

The One Practice That Taught Me To Shed Labels — And Embrace Freedom

Katina Mountanos - mbg

From the time we are young children, we place labels on ourselves to make sense of the world. We are either skinny or big-boned; cool or unpopular; a musician or an athlete.

And while these labels at times can be helpful to create some form of an identity, they are often extremely limiting. They place us into boxes—or out of them—and continue to follow us well into adulthood.

For a long time, I labeled myself as inflexible. I was a strong runner with an athletic build—not like the tall, lanky women we see gracing the covers of magazines. I completely took myself out of the "yoga" box because I assumed that in order to do it, you needed to have a certain body type.

It also didn’t help that by social media standards, yogis seemed like they could pop into an oddly formed shape anywhere—whether they were on a yoga mat or in an airport. It was intimidating to think that I could barely touch my toes while sitting down, let alone put my foot behind my head on the beach.

But I soon realized that the purpose of yoga was quite the opposite. Because yoga is really a practice of shedding labels, of removing the layers to get to your true self.

I realized that yoga as a practice only really begins on the mat.

As I began going to yoga class regularly, I realized that practice only really begins on the mat.

Asana, or the physical practice that we typically think of when we imagine yoga (beautiful studios and class memberships aside), is really just the first step on our yoga journey. It’s considered preparation for all the deeper aspects of our practice such as pranayama (breath work) or pratyahara (meditation).

Really, though, all of these parts of yoga are meant to prepare us for those tough moments in life—like when we get frustrated with our boss at work or our train is running late.

Because at the end of the day, the majority of us humans don’t have the flexibility—in terms of both our time availability and physical limits—to pop into a yoga pose in the middle of the day when things get rough. We need to be able to access that mindset wherever we are in the world—and it begins by being kind to yourself on the mat, whether you're flexible or not.

I was forced to confront my deeper feelings and emotional roadblocks.

After a couple of years of regular yoga practice, I decided to take the next big step and complete my 200-hour training. I realized that I was seeking to learn more about yoga than a 60-minute class in between work and dinner could give me.

Of course, I thought that at that point I had come to face all of my fears (don’t we all?). I thought that I had resolved my issue with inflexibility. I was growing more flexible by the day, and heck, it didn’t even matter to me anymore—or so I thought.

But oddly enough, before I even entered my teacher training, I spent hours practicing the perfect handstand. I wanted to walk into that room confident that I was a true yogi, that I was capable, that maybe I was even the best.

But yoga has this funny ability to shine a mirror on our deepest issues and make us confront them head-on. And my experience was about continuing to shed those self-induced labels.

During my training, I quickly learned that yoga practice is different for every body—and sometimes even varies by the day. That on some days, you may be strong enough to hold crow pose, and on others, child’s pose is the most you can do.

I had to learn to stop comparing myself to my neighbor and even to myself the day before.

I had to really sit with the labels that kept coming up and negative self-chatter that we all know so well: You’re not good enough, strong enough, flexible enough for this. Maybe you should just quit.

I had to stop defining myself by my outward "successes" and really get in touch with my true self, which if you've tried, is not an easy thing to do.

I released self-limiting beliefs and embraced kinder thoughts.

It is the first experience I’ve had that you can’t just "achieve" and complete. Almost everything in life that I’ve done had an end point. As a runner, you could only complete so many marathons. But with yoga, your teacher training is really just the start of an entirely new world and mindset.

For me, setting an intention to be kind to myself before each practice has helped me continue to shed those labels. Whenever I find myself looking over to my neighbor’s mat or beating myself up for falling out of a pose, I take a breath and come back to my intention. It’s a difficult, continuous practice that we all must work at—but one that overflows into the rest of our lives.

Over time, I’ve also come up with daily rituals that help me reset and continue to dig deeper toward the truest version of myself. While a daily yoga practice is on that list—it’s not the only thing. Taking time to meditate, journal, and even take a 10-minute solo walk (without music blasting into my ears) have all helped me quiet the noise and continue to shed those labels.

Of course, it’s a process. But with each step comes the beauty of finding your most raw, beautiful self—without labels.

Natural Ways To Manage Period Pain

 

Feeling queasy? Sick of cramps? Try these six tips for relieving pain associated with menstruation, naturally. 

By Robyn Youkilis 28 February 2018

I created my Good Gut Rule of Five to show you exactly what to put on your plate at lunch and dinner. Eating in this way will ensure that you are getting a balance of both macro- and micronutrients, as well as my favorite gut-healing superfoods (which I talk about more in my book, Thin From Within). Aim to include one ingredient from each of the five categories that follow for a complete and balanced meal:

1. Greens:

Kale, collards, arugula, spinach, lettuce...I love ’em all. Aim to have at least two or three big handfuls of greens with most meals. Greens do it all when it comes to gut health and weight loss: They are packed with fiber, which helps fill you up and keep you regular. Plus, leafy green veggies are some of the most nutrient-dense foods, and when you are filling your cells with nutrients (I mean real nutrition, not just calories!), you have more energy and fewer cravings.

2. Healthy fat:

Avocado, olive and flax oils, almonds, butter from grass-fed cows (so the cows have healthy guts too!), and coconut oil all count here. Add 1 to 2 tablespoons of oil, 1 to 2 ounces of nuts, or ¼ to ½ of an avocado at each meal for a good dose of flavor and satiation. Plus, fats are essential for proper absorption of most vitamins and minerals. I used to be terrified of fats, but now I include them at every meal and am lighter than I’ve ever been.

3. Protein:

Wild salmon, grass-fed beef, organic chicken, tempeh, sprouted lentils, and canned wild sardines are some examples of great go-to protein options. Protein keeps you full and stabilizes your blood sugar, so you won’t keep dipping into your raw chocolate stash or crash halfway through your afternoon meetings.

4. Fermented food:

Including fermented foods on your plate is the good-gut secret to weight loss through a healthy microbiome (you need all that great bacteria throughout the day to keep your digestion humming!). Examples include raw sauerkraut, fermented beets, fermented carrots or radishes, and kimchi. Try adding 1 to 3 tablespoons at each meal, and feel free to work your way up to ½ cup or more. If you’re not used to the flavor of fermented veggies, try mixing them with avocado to mellow the flavor.

5. Cooked vegetables:

Having a cooked veggie or two with my meal (in addition to greens) always makes the meal feel more grounding and filling. Roasted zucchini, broccoli, sweet potatoes, squash, and carrots are all examples of delicious cooked veggies, but this can really be any veggie. I try to roast a bunch of seasonal veggies at least once or twice per week so I always have some cooked veggies on hand and ready to go. If you’re on the run, many takeout spots and fancy restaurants have awesome veggie choices these days.

The Freedom to live a Healthy Life requires commitment, planning, action & resilience.

Periodically re-evaluate your growth in the following areas to find your Optimal Wellness.

1. Eat nutritious, seasonal wholefoods, mostly organic or spray free
2. Allow yourself adequate rest & quality sleep 
3. Cultivate a peaceful but alert mind, open to love, joy & growth
4. Social connection with family, friends & colleagues 
5. Regular exercise & a movement rich life including time out in nature
6. Minimise exposure to environmental toxins

By Dr Libby Weaver

We’ve all heard the term ‘go with your gut’ when it comes to decision-making.  But is there really such a thing as gut feelings? And just how connected is our brain with our gut?

Well, scientific research has found that our brain, our gut, and the gut microbes inside it (the different strains of bacteria that make up our gut’s ecosystem) communicate with each other. Doesn’t it just blow your mind how amazing our bodies are?

This is part of an ever-growing body of research that confirms a powerful link between our gut and our brain—more than we’ve ever realised. In fact, the gut is often referred to as our “second brain”.  It has its very own nervous system (the enteric nervous system), and signals can be transmitted in both directions, meaning that our gut can send messages to our brain and our brain can send messages to our gut. This connection is termed the ‘gut-brain axis’ and it’s why when we feel anxious we can feel sick in the stomach or when we’re nervous we sometimes get butterflies. It’s also why those with IBS (irritable bowel syndrome) may notice that their symptoms worsen when they’re stressed.

Yet, many of us have become disconnected from the way we eat and the impact that it has on our bodies. We don’t always consider that it was dinner the night before that left us with a food hangover and feeling lousy the next day. We can be left thinking it’s ‘normal’ to feel exhausted at 3pm, to snap before we’ve eaten our lunch or to constantly feel bloated by the end of the day.

Our relationship with food is complex and often has a strong emotional component. Take for example a stressful day – many people might find themselves drawn to chocolate, alcohol, or takeaways, not a health-promoting bowl of broccoli and other nutrient-dense foods! If we’re feeling tired and sluggish we tend to reach for caffeine and sugary foods, anything that will give us a quick surge of energy.

This is not to mention that our emotional state can also radically impact on how we digest our food. Eating while we’re upset can potentially lead to indigestion, as digestive processes are not prioritised when the body is churning out stress hormones.

One of the things we do know about the gut-brain connection is that around 80% of the serotonin in our body (the neurotransmitter in our brain that leads us to feel happy, calm and content) is made in the gut. Which means, if gut health is compromised, serotonin production may also potentially be altered.

The good news is, the power to change our gut health is entirely in our hands. Our gut microbiome (the ecosystem of bacteria in our gut) changes according to what we eat. What’s quite remarkable is that the bacteria in our gut can change within three or four days, so even a few of days of eating poor quality foods can completely change our gut flora picture and therefore our gut health. The same goes for nourishing foods. What we eat is that powerful!

It is however, important to remember that the foods that are nourishing for one person may not be nourishing for another. I’ve lost count of the number of people I’ve met who have continued to eat foods they have been told are “healthy”, despite their body sending them clear messages (often in the form of gut symptoms!) that these foods aren’t right for them.

When we begin to pay more attention to how we feel after we eat, we can learn how to identify our body’s messages and improve our intuition around what’s right for us and what’s not. This includes what we eat and how to take better care of ourselves, but also extends beyond that to having the clarity of mind to make important decisions and the ability to get through our daily tasks without feeling overwhelmed.

So, begin to pay more attention to how you’re left feeling after each meal. It can help to jot down what you’re eating and any symptoms you experience for a couple of weeks to help you identify any common denominators that might better serve to be avoided for a trial period of time.

https://www.drlibby.com/gut-brain-connection/

By Dr Libby Weaver

The impact that gut health has on overall health never ceases to amaze me, and the bacteria living in the gut is an important part of this. We have anywhere from one to three kilograms of bacteria residing in our large intestine, and this is collectively known as the gut microbiome. It could almost be considered an organ given its vital role in so many aspects of human health. From digestion to immune function, to our mood and our body shape and size, a healthy gut bacteria profile is key.

It’s therefore not surprising that people want to enhance their gut health (who wouldn’t, considering how central it is to every aspect of our health!). And it’s not surprising that companies want to create food and supplement products to help us do this. Probiotics, prebiotics and synbiotics are three such products that are often confused despite playing different roles for gut health. So what are they and are they worth your while?

PROBIOTICS

Probiotics are beneficial bacteria. Or, more specifically, they are live microorganisms that benefit the host (you) when consumed in adequate amounts.

For probiotic supplements to have any potential benefits, they must be scientifically proven to survive digestion (meaning they need to survive exposure to stomach acid) and reach the large intestine alive. They also need to be in a sufficiently high dose to have an effect, plus the pH level of the local environment (inside the intestines) needs to be appropriate for the bacteria. Whether or not a probiotic supplement is scientifically proven to survive digestion is therefore an important consideration – in other words, the quality of the supplement matters.

But there isn’t just one universal probiotic. Different strains of bacteria have different actions and health benefits, and the actions of a particular strain cannot be extrapolated to other strains, even within the same species. So supplements can contain different probiotic strains as well as different doses of the strains, which influences their effect in the body. Adding to this complexity is the fact that we don’t all respond to probiotic supplementation in the same way – our individual response can depend on the species that are already residing in our gut, as well as our own health status.

Research has shown that within about two weeks of ceasing probiotic supplementation, the strains that were present in the supplement are no longer detectable in the waste leaving the body, indicating that they don’t colonise the gut and therefore may not have long-lasting effects.

We know that our gut microbiome is greatly impacted by our food choices, so rather than supplementing probiotics, I prefer to encourage people to focus on eating real whole foods (including some fermented foods) to support and maintain a healthy gut bacteria profile.

Probiotic supplements aren’t necessarily needed for good gut health, however there is some encouraging evidence that suggests they can be beneficial for certain gut conditions:

Antibiotic-associated diarrhoea

There is good evidence that certain strains of probiotics can help to prevent antibiotic-associated diarrhoea; specifically Lactobacillus rhamnosis GG (LGG) and Saccharomyces boulardii (S. boulardii).

Irritable bowel syndrome (IBS)

There is emerging evidence that probiotics may reduce IBS symptom severity. However, given that IBS can manifest as different symptoms depending on the person, probiotics are unlikely to be a magic fix and a probiotic supplement may or may not benefit you. What helps one person may not help another, and in fact, could actually worsen their symptoms. If you decide to trial a particular probiotic supplement, it should be taken for at least four weeks to assess how it affects you. Remember, your body is your best barometer.

However, if you have IBS and you are currently in the elimination or challenge phases of a low FODMAP diet, I do not recommend taking a probiotic supplement, as this could cloud your results and make it more difficult to identify which (if any) of the high FODMAP foods you react to.

Ulcerative Colitis

In patients with mild to moderately active ulcerative colitis, studies suggest that specific probiotics may help to induce and maintain remission. The specific probiotics that may assist include E. Coli Nissle 1917 and a mixture of eight strains, similar to those showing promise in IBS.

Generally, probiotics are safe for adults to take, however those with food allergies should always check that the probiotic is free from their specific allergen, and they shouldn’t be taken by immunocompromised or critically ill people unless medically supervised. 

PREBIOTICS

Prebiotics are non-digestible carbohydrates that act as food for probiotic bacteria. They pass through the gastrointestinal tract undigested, which stimulates the growth and/or activity of certain ‘good’ bacteria in the large intestine. While all prebiotics are considered fibre, not all fibre has prebiotic effects.

Prebiotics are naturally present in foods such as onion, garlic, leeks, asparagus, Jerusalem artichokes, chickpeas, lentils, peas, oats and cashews – yet another reason why a plant-rich way of eating is so important for our health and wellbeing. While some people choose to take a prebiotic supplement if they do not consume enough prebiotic-containing foods, there is no substitute for a ‘real food’ way of eating when it comes to our health and vitality.

SYNBIOTICS

Synbiotics is the term used to describe a food or supplement that contains both probiotics and prebiotics; a food example is unpasteurised sauerkraut.

In summary, if you already take a probiotic and feel you benefit from it, then by all means continue to do so. I simply wanted you to appreciate yet another health-enhancing offering of eating whole, real foods.

https://www.drlibby.com/low-probiotics-prebiotics-synbiotics/

Inspired by fresh new ideas for breakfast from Carla Oates's cookbook The Beauty Chef. 

Sticky black rice with mango, strawberries and coconut cream

This lovely dish is made with black rice, the only rice that contains anti-inflammatory anthocyanins, and mango, which is rich in digestive enzymes.

Serves 2

1/2 cup black glutinous rice, soaked in cold water overnight

11/2 cups water

2/3 cup coconut cream

large pinch of Himalayan salt

11/2 tablespoons maple syrup

1 ripe mango, cut into cubes

6 strawberries, sliced

Drain & rinse the rice.

Place the rice & water in a medium saucepan & bring to the boil. Decrease the heat to the lowest possible temperature. Gently simmer for 20 minutes, or until the rice is tender and all of the water has been absorbed. Remove from the heat, cover & set aside for 10 minutes, to finish cooking.

Meanwhile, gently simmer the coconut cream & salt together for 2-3 minutes, until thickened slightly. Set aside.

Once the rice is cooked, add the maple syrup & stir to combine. Set aside to cool slightly.

Serve the sticky rice warm or at room temperature drizzled with the salted coconut cream & topped with fresh mango & strawberries.

I didn't have a few of the ingredients in house, so I swapped out a few goodies. I mixed in a heaped teaspoon of coconut oil into the warm rice then added kelp salt & maple syrup, & served with organic natural yoghurt, fresh cherries, peach & blueberries and still absolute deliciousness! Perfect start to a sunny day.

Essentials for a fabulous summer holiday - Manduka's eKO SuperLite Travel Yoga Mat, the great outdoors, hat, swimsuit, water bottle, sunblock & towel! 

Gift for your beautiful self, or family & friends.

Exceptional for traveling – folds to fit in any travel bag.

Surface texture offers superior grip, even with light perspiration.

Tightly woven scrim resists tearing or stretching.

Closed cell design will not absorb bacteria.

Made from non-Amazon harvested, natural tree rubber.

No PVC, toxic plasticizers or harmful dyes.

99% latex free, weight 1kg.

Two colours - Midnight Blue & Thunder Grey NZ$85

Go to Shop / Yoga Mats 

https://www.yogalign.co.nz/shop/yoga-mats

Article from mbg - Vincent Pedre M.D. - Gut Health Specialist & Best-Selling Author 

Many of my patients don’t have time to cook, resorting instead to unhealthy takeout, prepackaged foods, or skipping dinner altogether.

Ultimately, I encourage patients to forgo takeout and hot bars. Instead, I ask them to preplan a little and prep one of these three uncomplicated dinner recipes. My approach takes a simple but nutritionally comprehensive approach to dinner that takes the guesswork out of calorie-counting: Fill your plate with one-quarter protein and healthy fat, and for the other three-quarters, add a large salad or vegetable side dish.

Research suggests that drinking spearmint tea twice daily may improve liver function and support clearing excess testosterone. BePure created this Sparkling Spearmint Iced Tea, a tasty non-alcoholic option to support hormone balance. A glass of this tea is light, refreshing, and best enjoyed with friends.

SPARKLING SPEARMINT ICED TEA

INGREDIENTS

• 1 litre jug
• A large handful of fresh spearmint leaves (organic) or from your garden
• 500mls of boiling filtered water 
• 500 mls of sparkling soda water
• Juice of 1 lemon
• Juice of 1 lime
• Ice to serve
  
  

INSTRUCTIONS

• Place spearmint leaves in a jar and fill with 500 mls of boiling filtered water.
• Stand for 10 minutes.
• Refrigerate your brew until cold or overnight for best results. 
• Once cold fill the rest of your jar with sparkling soda water.
• Add juice of lemon and lime. 
• Serve with Ice. 
• Enjoy!

The above recipe is compliments of Ben Warren & Team www.bepure.co.nz

Katy Bowman spoke at the Ancestral Health Symposium in Queenstown, New Zealand October 2017 on Move Your DNA: Movement Ecology & the Difference Between Exercise & Movement

Here are a couple of exerts:

Movement isn't only affecting your arms, legs, and abs; through a process called mechano-transduction, movement influences the behaviour of your cells.

We are currently experiencing unprecedented sedentarism.

There are local effects of movement, as well as systemic.

Within an active body you can have cellular sedentarism ie running with supportive shoes (your feet have restricted movement), having smoothies & juices instead of chewing whole foods (there is minimal movement of the muscles of the jaw, tongue & face). 

The key to increasing our personal movement lies in understanding how movement works & expanding our thoughts & actions away from exercise & towards a movement-rich life.

Katy Bowman has a live event this weekend in Wellington, followed by events in Nelson & Auckland before she heads back home to the States. For more details check out Katy's live events at https://nutritiousmovement.pike13.com/categories/64332

Ageing Breakthrough

 

Scientists have found a way to rejuvenate old cells.

Supermarket giant to ban plastic bags

 

A supermarket chain has announced it will be getting rid of single-use plastic bags by the end of 2018.

Before the invention of the chair, squatting was part of everyone's daily life.

Today, few people can squat without pain or injury. The YogAlign squat helps release tension in your hips & legs.

This is a pose that will tone your pelvic floor & abdominal organs & in particular, your bladder. In cultures where squatting is done every day, people stay flexible & aligned well into advanced age.

Prostate & colon cancer, knee & hip replacements, & osteoarthritis are rare in cultures that still squat. This pose also aids the digestive & elimination processes & brings a feeling of lightness to your body. 

Unless you are a seasoned squatter with excellent knees, it is best to use a strap for support in this pose, to keep compression off your knees.

Place a strap around a post or tree, holding one end in each hand. Slowly drop into a squatting position, with arms straight & engaged strongly through your lats to your hips & into your trunk. Activate your shoulder blade muscles to keep the blades stabilised & your neck elongated. Position the strap just below shoulder level, & keep your feet slightly turned out. Stay on the balls of your feet as you slide back, pulling on the straps while you squat with a lift in your waist, curve in your lower back & your entire spine & skull in natural alignment.

For further details consult your local YogAlign teacher or check out Michaelle Edwards's book YogAlign - Pain-Free Yoga From Your Inner Core www.yogalign.com

If You're Not Eating This Food, You're Going To Have A Hard Time Getting in Shape

by Dr James DiNicolantonio 20 September 2017 mbg 

There are five main factors that determine performance. Everyone knows the first factor, and that’s training. Whether we are hitting the gym to build muscle or running to improve our cardio, the first step is always going to be lacing up your sneakers and getting active.

The other four factors are less obvious. Those four factors determine how well you perform during a workout, marathon, or an athletic competition. They are:

1. Staying hydrated
2. Keeping heart rate down
3. Staying cool
4. Maintaining blood circulation

What you may not know is that salt helps with each of those four factors—so much so that I’m proposing we consider it the sixth factor for achieving peak performance. Consuming more salt can even help to prevent overtraining, which may actually be caused by our tissues becoming depleted in salt. Consuming more salt improves those four factors by increasing water retention and vasodilating the arteries. When these two effects are combined, you are more hydrated, circulation and blood flow to muscles improves, sweat production increases (helping to keep you cool), and heart rate goes down.

How does salt help with hydration? you might wonder. Most tap or bottled water contains zero sodium, and this increases the risk of hyponatremia, or low sodium levels in the blood. Hyponatremia is a very common problem, especially among endurance athletes, and it can be fatal. We don’t just sweat out water; we sweat salt. We need to consume salt with our water if we want to reduce the risk of dehydration, cramps, and hyponatremia. Indeed, one study concluded that the primary cause of muscle cramps during exercise in warm weather was sodium deficit. 

This makes biological sense. When your body works hard, you sweat. And when you sweat, you sweat out salt. Failing to replace the salt that is lost drains your tissues of salt, with wide-ranging negative effects on your ability to keep going. For example, salt depletion can lead to muscle cramping, dizziness, and fatigue, the exact opposite effects that you want during competition.

But wait—what about blood pressure? All of our health agencies, government bodies, and dietary guidelines tell us to consume no more than 2,300 mg of sodium (or 1 teaspoon of salt) per day. The American Heart Association goes as far as telling Americans to consume less than 1,500 mg of sodium per day. Never mind that the average person loses around 1,200 mg of sodium per hour of exercise, with some individuals losing more than 2,000 mg of sodium per hour. And based on the above sodium losses, even if you are eating a normal sodium diet, if you are an avid exerciser you can still be at risk of salt deficit. It’s not hard to calculate how following the low-salt advice while exercising could lead to more harm than good, so you might want to think twice about holding the salt.

I’m often asked about whether consuming sports drinks gives us all the salt we need while we are exercising. The answer is a resounding no. Most sports drinks contain only around 300 mg of sodium per liter of fluid, four times less than the saltiness of our sweat (or around 1,200 mg of sodium per liter of sweat). The reason sports drinks are missing an extra 900 mg of sodium or so is because no one wants to drink something that tastes like sweat. It’s literally too salty, so the manufacturers of sports drinks simply leave that extra sodium out.

Closing that sodium gap is where you may find your competitive advantage. And dosing yourself with salt prior to and during exercise may be the best way to close that gap. The average person may lose about a half of a teaspoon of salt per hour of exercise in sweat. If the loss of salt through sweat is not replaced this may lead to symptoms such as exercise intolerance, muscle spasms and cramps, fatigue, elevated heart rate, dizziness, hypotension, heat stroke and even circulatory collapse. The average person may also lose about 50 mcg of iodine per hour of exercise in sweat (which is why I recommend Redmond Real Salt, which contains almost this exact amount of iodine per half teaspoonful of salt). Preventing the depletion of salt and iodine that occurs through sweating is a great strategy to help reduce the risk of overtraining syndrome and even potentially hypothyroidism. You can drink the salt, or simply put it on the food you eat before or after working out. While I lay out a more precise salt dosing regimen based on ambient temperature in my book, The Salt Fix, this is a good place to start.

By Dr James DiNicolantonio author of The Salt Fix

Article from mbg mindbodygreen

ps I have just started using Harker Wholefoods Celtic & New Zealand natural sea salt enriched with NZ deep water sea kelp. It has 84 known minerals & trace elements & naturally rich in iodine. No chemicals, additives or preservatives.

Sweet tooth causes mass deforestation in Africa

A farmer holds an open cocoa pod at his farm in Anyama, Ivory Coast. 

West Africa's Ivory Coast has lost 80% of its rainforest as a result of a worldwide demand for chocolate. 

by Leigh Weingus, mbg Yoga & Fitness EditorAugust 31, 2017

If you're a woman who regularly practices yoga, a new study published in Environmental Health Perspective last week may have sounded a few alarm bells: Apparently, there are chemicals in yoga mats that can make it more difficult to get pregnant.

These chemicals are called organophosphate flame retardants (PFRs), and they're a class of chemicals found in most yoga mats. So while your mat won't catch fire while you're in downward-facing dog, it probably is slightly toxic. In an attempt to find out what impact PFRs have on fertility, researchers followed 211 women who were trying to get pregnant through in vitro fertilization (IVF).

The researchers tested for metabolites of PFRs in each woman's urine, and they found that the women with higher levels of these metabolites were 31 percent less likely to have the embryo successfully implant in the uterus, 10 percent less likely to achieve fertilization, 41 percent less likely to get pregnant, and a 38 percent less likely to give live birth. Yikes. 

Can you do anything about the chemicals you've already been exposed to?

If you hit the yoga mat seven days a week and don't love the results of this study, Aviva Romm, M.D. and natural women's health expert, notes that PFRs aren't only in yoga mats. "Flame retardant chemicals are everywhere," she says. "And yes, it's a real risk. Unfortunately, we can’t do anything about the ones we’ve been exposed to, per se, but we can keep our detox systems and elimination healthy and strong."

Erica Chidi Cohen, doula and co-founder of the reproductive wellness company LOOM, says that you should evaluate how much time you're actually spending on your yoga mat. "I like to get people to adopt a 70/30 rule," she says. "So if someone is working out every single day and using a yoga mat at a studio that probably contains PFRs, buy your own mat. If you’re doing yoga only three or four times a month and don’t want to make the investment, maybe it’s not worth it. So it’s really about how often you’re using that product. But we can and should do our best to avoid them whenever and however we can."

What you should know about PFRs if you're trying to get pregnant.

When it comes to fertility, Cohen says the most important thing women can do is lower their stress levels. "The No. 1 thing we’re trying to reduce for people trying to get pregnant is anxiety," she says. "While that study is helpful—because knowing more about chemicals and solvents and how they impact your fertility is always important—in terms of being alarmed, I wouldn’t necessarily go on red alert, but I would definitely look more closely at every yoga mat I do have and try to make a quick switch. There are tons of great natural yoga mats out there!"

If you're in the market for an all-natural, chemical-free yoga mat, you have options. Manduka has an excellent selection of nontoxic rubber yoga mats, as does Jade and Yoloha, which makes cork yoga mats. 

The reality is that while there are plenty of toxic yoga mats, there's no need for a yoga-related meltdown. After all, yoga is supposed to lower your stress—and you can avoid PFRs a lot more easily than you think.

Normally I'm not one for detoxing as the body does an amazing job constantly! But after a fabulous holiday which included much over indulging I feel like I'm going to give my liver and other organs a helping hand to start the Spring Season with a little more vitality and energy.

I like the following guideline from MBG by Tiffany Cruikshank and decided that I would be more likely to follow through if I had a plan :) 

After an inspiring evening from Dr Libby Weaver last night, I purchased her Bio Blends www.bioblends.co.nz Liver Love, and I shall use Welleco's www.welleco.com.au Alkalising Greens and Protein Powder and the Detoxify Tea Blend from www.wellingtonapothecary.co.nz. So modify the following plan from Tiffany Cruikshank www.yogaglo.com as you need to and join me! Take it away Tiffany ...

Below is my 7 day detox, I recommend reading it through and tweaking it a little to fit your lifestyle if you need to. Remember anything you do will be helpful but try to make a plan that you can stick to. The most important items I recommend are doing the smoothies, not eating after 7pm, trying to keep dinner smaller than breakfast & lunch and the Gymnema is key for the sugar cravings and balancing the blood sugar so you feel better in the process.   

7 Day Detox

Yes: Veggies, fruit, nuts, water and plenty of fresh, organic, local produce

No: Sugar, alcohol, caffeine, gluten, dairy, soy, eggs, peanuts, artificial sweeteners

Water: Half your body weight in ounces daily 

Day 1-2 & 6-7:

• 7-8am: smoothie
• 10-11am: snack
• 12-1pm: steamed veggies & nuts for lunch with olive oil, lemon and sea salt
• 3-4pm: snack
• 6-7pm: smoothie

Day 3-5:

• 7-8am: smoothie
• 10-11am: snack
• 12-1pm: smoothie
• 3-4pm: snack
• 6-7pm: smoothie

Snacks: a piece of fruit & nuts, celery & almond butter, snap peas & nuts, rice crackers & hummus, plain rice cake with almond butter, steamed veggies & nuts, avocado with sea salt, even just a few nuts will do if you don’t have time to plan ahead 

Simple Smoothie:

• Fresh or frozen fruit (½ a banana or ¼ avocado make a good creamy base)
• Veggies (pick 2-4:spinach, cucumber, kale, chard, collard, fennel, celery, carrot, parsley, mint, avocado, etc- careful with some of those if you don’t have a heavy duty blender like a Vitamix)
• Handful of hemp seeds, almonds or walnuts
• 2 scoops Mediclear Plus protein powder by Thorne
• Water to desired consistency (maybe half coconut water)
• Greens powder supplement (Earth’s Promise, Vitamineral Greens, Greens First or Paleogreens)

With Meals (optional): Liver-GI Detox by Pure Encapsulations 1 pill 3xs a day with meals/smoothies, Gymnema Sylvestre 400-1000mg 3xs a day with meals/smoothies (to help balance the blood sugar and eliminate sugar cravings), B complex 100 by NOW with lunch (for an energy boost) 

Yoga: 3-6 times/week & meditate at least 10 minutes a day 

The supplements, greens & protein powder above are available for purchase online, just Google them.   

I love this detox because it is really simple (not easy) and if you’re busy and don’t have a lot of time to cook and prepare food this detox is for you. If you drink a lot of coffee take a week to ween off prior to the detox don’t just go cold turkey. The gymnema will help a lot with the food cravings & appetite and will help regulate the blood sugar so you feel better during the detox.   

Since you won’t be spending as much time cooking or eating out, try to keep it simple and enjoy your down time even if it’s brief. Feel free to modify this detox as you need to (make it longer/shorter, easier/harder, etc), doing part of it is better than nothing at all. 

When you’re finished you can continue on the day 1& 2 regimen as long as you like if you’re feeling good. I find that I get hooked on it and like to continue it this way for a while and maybe take a day off here and there to have a glass of wine from time to time.   

Happy Detoxing!  

Most of the ‘breakdowns’ and chronic pain patterns in the human body occur in the joints. When you change alignment patterns, joints are no longer compressed and misaligned, so the real healing by the body itself can happen on a deep level. 

As you gain the tools that will connect all parts of your body with better oxygenation, nutrition and proper alignment, the bio-intelligence can then heal the joint tissues that have become thin, damaged or arthritic. The best way to do YogAlign is to walk, run, dance or move with a focus on maintaining upright posture. Eventually naturally aligned posture becomes innate and just the way you are naturally…. without effort. 

With YogAlign you can get back into good posture without painful positions, compressive twists or toe touching poses. You can literally breathe your way to a pain-free life.

www.yogalign.com

Poor posture, chronic pain & tension are seen everywhere in the Western world, & sitting in chairs is the biggest reason why.

In the Western world, most people over the age of fifty have little suppleness to their spine, & lack freedom in their movement & breathing processes.This is because our lifestyle is built around sitting in positions that put our hips in a constant right angle to our legs. The L-shaped position taken during sitting causes compression of the spine & damages the spine's functional & supportive natural curves. 

After years of being in these static, unnatural positions, our bodies develop bad posture, toughened connective tissue, compressed vertebrae & nerves, chronic pain, & arthritis. These right-angled positions also affect our breathing process - the expansion of our lungs, the contraction of our diaphragm, etc. The diaphragm weakens & the breath becomes shallow as we lose the connection to our deep core breathing & spinal muscles. Poor alignment also invites us to rely on our extremities for support, forcing muscles to perform unnatural functions. We begin to over engage our neck and upper back muscles, leading to ingrained (and unconscious) bad postural habits.

Sitting in chairs is unnatural, often uncomfortable, & is counter to our natural design. Over time, we begin to adapt patterns of movement & alignment that are not functional, sabotaging the ability to move & breathe from our centre. Our nervous system becomes imprinted with movement patterns & positions that waste precious energy, impeding our ability to be at ease in our body. 

Unless you know how to reboot the brain's signals that direct the intricate posture & movements of your body, you are stuck with a less than optimal alignment on an innate & intrinsic level.

Contraction occurs when we have adopted habits or alignments that use muscles in ways in which they were not intended. To eliminate these habits, we must wake up parts of the body that are not doing their jobs & turn off muscles that contribute to poor posture habits. In YogAlign we focus on becoming aligned by teaching our bodies to do "less".

The process of yoga is about removing obstacles like excess muscle tension, or excessive worry. YogAlign is about creating a "sustainable body", the most energy-efficient body possible.

When we are misaligned, we waste our precious energy stores, sap our strength, compress our joints, compromise our organ function, & in the long run, develop a life of chronic aches & pains.

YogAlign focuses on:

1. understanding how the body is supported & controlled
2. teaching techniques to eliminate unnecessary tension & rediscover natural flexibility, tone & ease. 

Our bodies are permeated by systems of connective tissue that align our body through a balanced, tensile force. By practicing safe & easy breathing exercises & positions, we can learn to work with this connective tissue to regain our fluidity.

The above exerts have been taken from Michaelle Edwards's book "YogAlign - Pain-Free Yoga From Your Inner Core" books & DVD's available at www.yogalign.com

Possible Solutions for people who spend extended periods of time in chairs could include:

• taking a five minute break every hour to stretch & do some deep breathing
• use or alternating your work time at a standing desk
• try swapping your chair for a Swiss Ball
• Saddle chairs where you knees are below your hips 

Thomas Myers has more information here www.anatomytrains.com

Turmeric Latte

Why Some Superfoods are Not Being Absorbed By Your Gut

 

Quickly becoming staples in our diets, superfoods are often touted as the secret weapon to longevity. But did you know that some of these superfoods are not being absorbed adequately by your body, and may even wreak havoc on your digestive system?

Preserve 2 pristine polar regions

Add equatorial rainforests (intact)

Set aside 4/10ths of the world's oceans

Sprinkle with reallocated military spending

Whisk in 1 energy revolution

Season with sustainable agriculture

Add fresh, clean drinking water

Let cool.

Recipe compliments of GREENPEACE

http://www.greenpeace.org/new-zealand/en/

Do you desperately await your period's arrival each month so you can be alleviated from frustrating symptoms? Or do you struggle through the week your period arrives? Maybe it's both. If yes, you need to know that you don't need to suffer in this way.  Your periods are supposed to just turn up - no uncomfortable symptoms or feeling like your usual personality upped and walked out the door. It is possible to stop your monthly silent turmoil. It starts with recognising your symptoms and what your body might be trying to tell you. If you are at the end of your cycle years and in a perimenopause, menopause or post menopause stage, it's also possible to experience a smoother transition - provided you give your body what it needs. Find out more about how to support your body through the stages of menopause here. For those of you with period problems, here are some of the reasons why you may be experiencing such discomfort - and what you can do to support your body.   Headaches  If you suffer from headaches or migraines, especially premenstrually, this can be due to an imbalance in estrogen and progesterone and/or compromised liver detoxification pathways. This simply means your liver isn't able to efficiently process the substances your body no longer needs. Tension can also lead to headaches - holding your body tightly can affect blood flow. To support your body, amp up your intake of anti-inflammatory fats from foods like oily fish and walnuts. To address the cause of your premenstrual headaches, balancing sex hormones and modulating your response to their natural fluctuations through your cycle is key - and this is where herbs can really make a difference. Cycle Essentials contains paeonia and licorice, two beautiful herbs that help to re-establish healthy sex hormone balance. They also have anti-inflammatory properties which is great for your sore head!     Increased appetite  For many women, in the days before their period arrives, it can feel like no matter how much they eat, it's never enough to satisfy their ravenous appetite. During this time, they may also crave sugar or find that they are predisposed to emotional eating. This change in appetite can be due to sex hormone imbalances. Low progesterone can affect our mood (progesterone is an anti-anxiety agent and an antidepressant), and for many women, a low emotional state can lead to emotional eating. An excessive production of insulin can also interact with our sex hormone balance and can drive changes in our appetite and cravings. This is one of the processes linked to polycystic ovarian syndrome (PCOS).  If this sounds like you, then you may like to increase your intake of nourishing fats as these will keep you satiated for longer and help you to avoid the blood sugar rollercoaster that comes with consuming sugar. Cycle Essentials acts to re-establish healthy sex hormone balance as well as modulating the stress response.     Abdominal pain  Cramps and abdominal pain in the lead up to or during your period can be painfully debilitating. They can be due to menstrual blood clots, which is often related to too much estrogen. It's the passing of these clots that contributes to the pain.  The best way to bring high levels of estrogen back to an optimal level is by supporting the liver to process any old forms of estrogen that may be cycling around our body, and by increasing your progesterone levels to help even out the delicate dance between estrogen and progesterone that occurs in your body each month. It can also be beneficial to make sure you are getting enough magnesium as this nutrient will help to relax your muscles and work to reduce the severity of the cramping.  In the Bio Blends range, both Cycle Essentials and Liver Love work with your body to assist these processes - the herbs in Cycle Essentials support great progesterone production and help to relieve painful menstruation, and Liver Love supports your liver to detoxify any old forms of estrogen the body no longer requires. Cycle Essentials can also be wonderfully supportive for women with endometriosis.     Acne  If you experience acne or pimples with your period, particularly if they appear around your jawline, it can indicate an imbalance in your estrogen and progesterone levels. It can also be due to elevated androgens, which tends to affect women with polycystic ovarian syndrome (PCOS).  In addition to balancing sex hormones, usually the liver and digestion also need additional support as they are involved in the detoxification and elimination of our sex hormones and other problematic substances. Our skin is simply another pathway for elimination.  In the Bio Blends range, both Cycle Essentials and Liver Love work with your body to help prevent hormonal acne. The herbs in Cycle Essentials work synergistically to modulate sex hormones, and have been shown to regulate ovarian production of androgens, while Liver Love supports your liver to detoxify any old forms of estrogen that your body no longer requires.     Breast pain  Swollen or sore breasts in the lead up to menstruation can indicate excess estrogen and/or low progesterone. You may like to look at the things in your life that are causing you stress and what you can do to reduce these stressors, as our body's natural stress response hinders adrenalproduction of progesterone. Even just a busy life with no downtime can activate our stress response. The combination of food and herbs Dr Libby chose to use in Cycle Essentials provide your body with additional support to rebalance your progesterone and estrogen levels. Liver Love also works wonderfully alongside Cycle Essentials to support estrogen detoxification and elimination.     Mood changes  Mood changes with your period can leave you feeling like you swing from feeling happy, to sad, to angry - all in the space of what feels like about three seconds. The causes of such drastic mood changes are often a combination of low progesterone, high estrogen and high cortisol, a stress hormone.  To support your body, mind and soul, embrace restorative practices such as diaphragmatic breathing, yoga, tai chi and meditation - stress reduction is essential to support optimal adrenal production of progesterone. Eliminating caffeine can also be hugely beneficial - try eliminating this for two menstrual cycles to see how it affects you.  Cycle Essentials can provide additional support as it helps with optimal production of progesterone, which has powerful anti-anxiety and antidepressant effects, and the herbal ingredients also work together to support the adrenal glands, which produce many hormones, including stress and sex hormones.    Fluid retention  It is not possible to gain three kilos of body fat in a day, yet for those women who suffer from fluid retention it can certainly feel like that is the case. If you experience fluid retention around your period this can be due to many factors, including poor progesterone production, sluggish lymphatic flow, mineral deficiencies or a congested liver.  To support your body to restore balance from fluid retention you want to make sure you are making enough progesterone as this hormone acts as a diuretic (among many other functions), assisting your body to eliminate the excess fluid. The combination of food and herbs in Cycle Essentials will work with your body to produce optimal levels of progesterone. To stimulate your lymphatic flow, daily walks, diaphragmatic breathing or bouncing on a trampoline can be helpful and be sure to increase your intake of leafy greens - both to amp up your mineral intake and support your liver.    Remember, the symptoms our body gives us are its way of letting us know when it needs some extra support.  If you suffer from uncomfortable symptoms associated with your period, you may benefit from taking Cycle Essentials. It can often take two to three menstrual cycles for noticeable changes to take place in your body so you may like to take advantage of our special three-month bundle offer here.  We hope the above offered you some insight into where your body may need support.  With warmth,  The Bio Blends Team    BUY NOW         TESTIMONAL We recently received this email from one of our customers who had been having a terrible time with her periods – while our hearts went out to her for just how much she had been suffering, we were thrilled to hear about the changes she has experienced. We’ve included the email below with her permission.    Hi Dr Libby and team,  Ever since I was a teenager I have had terrible periods although they have worsened over time. For many months each year I had extreme back and chest pain for about two weeks leading up to menstruation. Then the day that I started, I’d usually either pass out or vomit and experienced extreme body temperatures (I would suddenly start sweating from every pore making puddles of sweat on the floor in minutes) due to the intensity of the pain. My cycle was not regular so I never knew when I was going to experience these symptoms. It's really hard to explain to colleagues that I didn't need an ambulance after passing out at work! I have tried many different things through the years to alleviate these symptoms...extreme diets, cutting out caffeine and alcohol for months, several different birth control pills, massage, constantly taking pain medication so it was always in my system just in case, Chinese herbs and I even went to a doctor to discuss removing my ovaries. Some of these had a small effect on the pain level experienced, but nothing seemed to "fix" me.   I decided to try your cycle pills. I thought "why not try them, I have tried everything else." I ordered them as a birthday present for myself and I honestly can't believe how well they have worked. I actually experienced menstruating last month without any pain leading up to it and hardly any pain during it. This has never happened to me in my life (I just turned 36)! I am so excited to have found something that actually seems to be working for me. Thank you to you and your team for developing such a life changing (for me anyway) solution.  Thank you very much for your expertise and dedication to women's health!  Rachael

 http://www.bioblends.co.nz/blog/menopause-how-can-you-support-yourself/

Shoulder Anatomy Animated Tutorial

In this episode of eOrthopodTV, orthopaedic surgeon Randale C. Sechrest, MD narrates an animated tutorial on the basic anatomy of the shoulder.

The Candida-Fighting Tropical Fruit You Didn't Know Could Heal Your Gut

by Jonathan GallandApril 29, 2017 

With its unmistakable golden cone topped with spiky green leaves, the pineapple is an emblem of the tropics. First cultivated by indigenous people in South America, the pineapple caught the attention of the Europeans, who brought it around the world, from the Philippines and India to Africa and Hawaii, where it took root and flourished. 

In Cuba where I'm reporting from, pineapple cultivation is on the upswing for export to Europe, supporting the incomes of farmers growing this fruit on the island. In modern times the most common variety of pineapple has been Smooth Cayenne, evidently because it's consistent cylinder shape made it well-suited for canning. Today, as fresh pineapple is in vogue, more varieties of the fruit are gaining popularity. 

You would think that this fruit, bursting with sweet flavor and enchanting aroma, would have some very special nutritional qualities. And you would be right! And vitamin C, calcium, magnesium, and potassium are just the beginning. Pineapples are also packed with the enzyme bromelain, which was discovered in 1875 and takes its name from the family Bromeliaceae to which the pineapple belongs. Renowned for its ability to fight inflammation, bromelain is often called pineapple protease. 

Naturally, pineapple has been prized in traditional folk medicine, which has inspired intensive nutritional study in recent decades. So what does the literature say? Here is a look at what the science has turned up on pineapples and their powerhouse enzyme:

1. Pain and inflammation relief. 

Because of the anti-inflammatory and pain-relieving effects of bromelain, the earliest studies were on arthritis. Subsequently, an investigation from the University of Reading found an improvement in stiffness and function in acute knee pain for people using bromelain.

2. Liver protection. 

Research from Benin in Africa discovered that the fruit was helpful in correcting liver damage in laboratory rats. This means it can help support our detoxification pathways, which is never a bad thing. 

3. Multifaceted inflammation fighter. 

A review from India and Malaysia explained that bromelain decreased key inflammatory mediators in numerous studies. For example, bromelain helped down-regulate an important component of inflammation called COX-2. In another example of its therapeutic impact on inflammation with soft-tissue injuries, bromelain was able to help athletes recover from bruising more quickly. 

4. Digestion support. 

Pineapple has been long praised as a digestive aid because of its potent enzymes. In a rather dramatic example of this, a study appearing in the Turkish Journal of Gastroenterology said that drinking pineapple juice led to the dissolution of undigested food in the stomach due to the enzyme in the juice.

5. Improves bowel cleansing. 

Cleansing is paramount in prepping for a colonoscopy since an incomplete cleanse can lead to unsuccessful procedures. A study from Turkey discovered that adding pineapple juice to the cleansing regime significantly helped to clear the tracks for colonoscopies.

6. Fights diarrhea.

Research from the University of Maryland School of Medicine indicates that bromelain can fight diarrhea from GI infections such as the notorious E. coli. The authors concluded that "It may be clinically useful as an antidiarrheal drug."

7. Fights yeast like candida. 

Yeast infections are a major health concern. In a lab experiment done in Germany, bromelain demonstrated an ability to support the immune system and kill candida. 

To learn more about delicious fruit, vegetables, and herbs that can help reduce inflammation, check out the anti-inflammatory program in my new book, The Allergy Solution.

I tried the Chocolate & Zucchini cake this Easter weekend and would definitely bake and indulge again. It is dark and moist with Whittakers 72% cocoa Dark Ghana Chocolate, chopped up for my chocolate chips. Chocolate ganache was poured over the top & then a sprinkling of dried rose petals.

By Jennifer Pilgrim

Yields: 6 mini bundt cakes or 12 cupcakes

• 1 ¼ cup flour (preferably gluten free)
• 1/3 cup unsweetened cocoa powder
• 1 teaspoon baking soda
• ¼ teaspoon salt
• 2 tablespoons vegetable oil (preferably coconut)
• 1/3 cup honey
• 1 teaspoon vanilla
• 1 egg
• 1 egg white
• 1 cup shredded zucchini
• ¼ cup unsweetened apple sauce
• ½ cup almond milk
• ½ cup chocolate chips (preferably dark)

1. Preheat oven to 350 degrees F.
2. Spray pan with nonstick cooking spray or use liners.
3. Use a paper towel to blot and squeeze zucchini dry.
4. In a medium bowl, whisk together flour, cocoa powder, baking soda, and salt.
5. In an electric mixing bowl, add egg, egg white, oil, honey, and vanilla. Mix on low until smooth.
6. Add in zucchini, apple sauce, and almond milk and mix.
7. Slowly add in dry ingredients and mix until just combined.
8. Gently fold in chocolate chips.
9. Bake 22-25 minutes or until toothpick inserted into middle comes out clean.

Endometriosis: Why The Conversation Needs To Change

Heba Shaheed - thepelvicexpert.com 

Physiotherapist and Women's Health Coach, Heba Shaheed, talks about the importance of advocating and raising our voice, and how her own experience with Endometriosis has shaped her practice and allowed her to help hundreds of others who suffer in silence. 

 

As summer fades and we prepare for shorter days and lower temperatures, a few simple steps will boost your immunity and help you stay well this season. 

www.mindfood.com

by Dr. Ilene Ruhoy 8 February 2017

Many health discussions focus on heart disease. And while this is an important discussion because it can help many prevent heart attacks, just as importantly, the blood vessels that feed the brain (known as cerebral vasculature) are equally as vulnerable and in need of protection. And it is the health of these cerebral vessels that's important in preventing a stroke. 

Ever wondered how blood gets to your brain?

Briefly and simply, the brain receives its blood supply from the two internal carotid arteries that course up the sides of the neck and the two vertebral arteries that travel up the back of the neck. All of these arteries combine and form what is called the circle of Willis, a ring of vessels from which all major cerebral vessels arise. Before combining, the vertebral and basilar arteries also send off branches to feed the other parts of the brain like the brainstem and the cerebellum.

A stroke is a blockage of a cerebral vessel and can be devastating, resulting in impaired quality of life or even in end of life. The area of the brain affected by the stroke is based on the specific vessel that has been unable to deliver proper blood supply to its corresponding brain tissue. And each region of brain tissue has an associated function, whether its motor, sensory, visual, perception, speech, or cognition. There can be some stroke warning signs—but oftentimes there are none.

To prevent a stroke you have to tackle inflammation.

Known risk factors for cerebral vessel disease include elevated blood pressure, elevated lipids, diabetes, smoking, alcohol, obesity, genetics, underlying disease such as autoimmunity or blood disorders, medications and drugs, stress, poor nutrition, poor sleep as well as sleep apnea, age, or a previous stroke or heart attack. The common pathway for many of these risk factors? Inflammation. Many of these risk factors result in inflammation of the vessels, known as vasculitis.

So what can we do? Some of the very same things we do to hopefully prevent a heart attack can also help to prevent a stroke. And remember: Your lifestyle choices always matter.

1. Adopt a plant-based diet.

The vast array of vitamins, nutrients, and essential compounds that are found in plant-based foods help to lower blood pressure, improve glucose control, reduce inflammation, and help in weight loss. Try to minimize or eliminate pro-inflammatory animal products.

2. Normalize your sleep.

If you have sleep apnea, get it treated because sleep apnea results in less oxygen delivered to the brain during sleep—a critical time for many of the brain's functions. For example, sleep helps to form and retain lessons and memories from the day before. Sleep hygiene is important, so try to go to sleep and wake up at the same times each night.

3. Don't skimp on fresh air and exercise.

Regular daily exercise—preferably outside for the added beneficial effects of the great outdoors—is important to reduce blood sugar, lower weight, and reduce stress.

4. Avoid alcohol and tobacco.

If you need help quitting, please reach out for help or speak to your physician.

5. Supplement to fight inflammation.

Herbal formulations are great for preventive purposes. Boswellia lowers brain inflammation and N-acetylcysteine (NAC) is a powerful antioxidant that will work to scoop up those inflammation-causing free radicals. Meadowsweet and white willow bark are natural sources of salicylate acid, the active ingredient in aspirin. Important: If your risk factors are great enough that you need aspirin, these herbs are not a substitute.

6. Give acupuncture a try.

Studies have demonstrated the positive effects on cerebral blood flow with particular head acupoints.

7. Start the day with a juice.

Start each morning with a powerful anti-inflammatory and antioxidant combination that includes turmeric and ginger, along with fruits and vegetables. It is the perfect time to infuse your hungry cells with crucial vitamins and nutrients to set them up for physiologic success!

You have the power to heal your body, improve your health, and prevent disease. So harness that power and take one day at a time.

You Need This: The Definitive 3-Day Gut Reset Diet

By Dr Amy Shah MD

2 January 2017

In my practice, I try to blend the best of ancient medicine practices with modern medical wisdom. This three-day gut cleanse utilizes modern science and Ayurveda. In both Ayurveda and modern medicine, we're learning just how much gut health is the crux of our general physical and mental health. This quick, easy cleanse will make you feel better in your belly, body, and brain.

1. Before you begin, do an intermittent fast.

Just like you, your gut needs a period of rest and rejuvenation to function optimally. Giving your gut a break can reduce inflammation, shed water weight, and reduce bloating. Studies are coming out all the time supporting the benefits of intermittent fasting, which gives the body a break for a set number of hours so that your gut can repair, reset, and rest. The night before you start your cleanse, I want you to plan to fast for 12 to 16 hours. This is easier than it sounds—a 12-hour fast simply means ending your consumption at 7 in the evening and not eating breakfast the next day until 7 a.m.

2. Start your morning with water.

Drinking water, especially warm water on an empty stomach, is one of the best things you can do for digestion. Warm water takes less energy to digest and stimulates digestion while detoxing the system and aiding digested food through the digestive tract. Start your day with at least one full class of room-temperature water before you consume any food.

3. Have a sugar-free breakfast.

Fruit sugars are OK (berries are best), but make sure they're accompanied by plenty of fiber and fat, so you don't have a blood sugar crash. Try this green smoothie recipe or this sweet potato hash. Buckwheat overnight oats are a great choice, as is a quinoa breakfast bowl.

4. Midmorning, have a cup of chai.

Boil 1 cup of water, then add in 1 heaping tablespoon loose chai tea. To this, add additional gut-boosting spices: ½ teaspoon each of cinnamon, cardamom, ginger. You can also add nutmeg or clove. Strain tea and add a splash of almond or coconut milk for creaminess if you'd like. Enjoy!

5. Have a broth-based meal with probiotics for lunch.

Not only is broth mentally soothing, but it aids in the production of gastric juices and strength of intestinal lining, soothes the gut, and aids liver and kidney function. Choose bone broth from high-quality animals or a vegetable broth, and add some vegetables to it for a filling, gut-friendly meal. Adding 1 tablespoon of kimchee, sauerkraut, or some pickles to your meals is an easy way to work gut-friendly bacteria into your lifestyle. Try 1 teaspoon or less (it packs a punch!) of miso in your soup or sip on Kombucha, nondairy kefir, or kvass with your meal.

6. Don't snack between meals.

If you're feeling peckish, have another glass of chai instead.

7. Add prebiotics to your dinner.

Hunter-gatherer societies ate 200 grams of fiber daily, while we get 15 grams with a typical modern-day diet. The best source of fiber is from complex carbohydrates from fermentable plant fibers or "prebiotics," which are likely to encourage the growth of good bacteria already present in the gut. Endeavor to eat more cellulose fibers, present in the tough parts of veggies and fruit (think of broccoli stalks, the bottom of asparagus, kale stems, and orange pulp). The following foods are especially rich in prebiotics:

Yams and other tubers

Potatoes

Ginger

Leeks (green and white parts)

Fibrous parts of fruit and vegetables

Legumes/beans

Try to include at least one serving (extra credit for two or three!) of prebiotic food in your dinner. These curried sweet potato noodles are a great option, as is this lentil soup or this squash salad.

8. Minimize stress.

Stress, as you can imagine, has a negative effect on the gut. When you're stressed, you release peptides that lead to increased inflammation, gut permeability (leaky gut), visceral hypersensitivity, perception to pain, and gut motility. Today, try one of the following to minimize stress:

Try a mini-meditation: Take three long deep breaths, with five counts in, and five counts out. Try not to think about anything but the breath going in and then going out. Do this two or three times a day.

Do at least five yoga stretches. Moving and stretching your tight muscles can really help get you into your calm state. I recommend a standing stretch, standing forward fold, seated twist, backbend, and a seated forward fold. Forward folds are especially helpful for stress.

Think to yourself when you start to get rushed: "I have plenty of time; there is so much time." This will give you the calm to do your task without being rushed. You'll be surprised by how much faster you are when you're calm!

When you get angry, repeat this mantra: "I am peaceful. I am happy. I don't let anyone change that."

9. Go to bed early.

Getting adequate sleep—more than eight hours a night—helps overall physical and neurological health and has a significant impact on stress levels, which will give your body the rest it needs to heal and reset your gut.

Repeat on Day 2 and Day 3, then check in with how you are feeling.

If you can take away just a few of these changes, you'll be setting yourself up for long-term gut success. I recommend minimizing sugar, eating tons of fiber every single day (I always tell my patients not to counter calories—count fiber!), eating more fermented food, sleeping a lot, and getting dirty regularly. Remember pills, colon cleanses, hydrotherapy, enemas, and all these other quick fixes aren't the answer. In fact, they can do more harm than good. The power is in your food and in your life choices!