December’s Nourishing Newsletter

2 Comments November 30, 2018 nourishyh

Happy December Ya’ll!  It’s been one year since I began writing this newsletter! I have put a lot of time, energy and knowledge into this newsletter!  I started the Nourishing Newsletter when I was launching my health coaching business, Nourish Your Health.  I wanted to write on topics that my clients, and future clients could use as a resource for living a nourishing life.  Now, fast forward one year I have launched a second business, Maryville Yoga Shala, a Yoga studio in my hometown, Maryville, TN.

At the end of Nourishing Newsletter’s year #1  I am examining my desires for this newsletter in 2019.  Through this year I have seen my “type A” personality come out.  Publishing this newsletter on the 1st of each month come rain or shine, while launching a second new business, and with several health up’s and down’s it’s showed me this was a commitment I held dear.  This newsletter has been priority and an anchor in keeping wellness and healthy habits in my life!  It has taken discipline and focus when I didn’t    a) have time and b) didn’t have readers reading encouraging me to write on.

Now onto the topic for the last newsletter of 2018…..harnessing the power of GRATITUDE AND INTENSION!  So, through all the commitments and challenges that this year brought, my choice is to be Grateful for the ability to write, Grateful for the knowledge to impart, Grateful for the time to write and Grateful for you to take the time to read.

 THE ART OF GRATITUDE

The Holidays can be a very lonely, anxiety-producing time of the year.  It can evoke sadness and grief and make us feel isolated and depressed.  So many of us have lost loved ones which makes the holidays an especially trying time.  Or even losing security financially or physically in that we no longer have the resources to “afford” or “enjoy” the holidays.  So what are we to do with these circumstances?  We are still called to be present, to love and to serve.  Whether from a Christian, Hebrew, Buddhist or Hindu faith we are all called to be a better person, forgive, give and love.  To choose and take steps daily in our lives with Faith not fear, with Love not greed, with Service not ego.  Hence gratitude…When we live with a feeling of gratitude towards all we have, and even all we have lost we are present, living mindfully and are able to grasp the eluding concept of impermanence.

I recently lost someone who was very pivotal in my life.  This person lived a wonderful life, had a beautiful family and was a cornerstone in my community.  When his life was taken suddenly from a freak accident it left such a void in so many’s hearts.  What has come from this is nothing short of God’s Grace.  His family and closest friends remain  engaged and choose to live every day 100% fully.  It’s not to say there isn’t grief and sorrow, but there is gratitude and joy for what this man brought to those that knew and loved him.  So how do we cultivate more gratitude even when the tough is unbearable and the road seems uncertain? That is the work, and that is where these steps can empower one to live in the now and from a place of deep love.

Ways to Incorporate More Gratitude in Your Life. 

Acts of Service. Doing acts of service without any expectations or desired outcomes can shift ones mind from have not to have.  The act of helping and providing time is sure to increase your own gratitude for what we do have.

Write a Thank-you Note. You can make yourself happier and nurture your relationship with another person by writing a thank-you letter expressing your enjoyment and appreciation of that person’s impact on your life. Send it, or better yet, deliver and read it in person if possible. Make a habit of sending at least one gratitude letter a month. Once in a while, write one to yourself.

Keep Journal. Make it a habit to write down your thoughts daily.  And in this act of writing take the time to reflect on the blessings in your life.  Sometimes it helps to pick a number — such as three to five things — that you will identify each entry, or once or so a week.  As you write, be specific and think about the feelings you felt when something good happened to you. I also encourage you to  write about the tough times and how they have impacted you.  When we air-out our pain whether it is on paper or verbally with someone we can confide in we are able to step back and re-group.  This can be a cathartic experience, literally lightening our load, guiding us to come back to gratitude for all of our experiences.

Pray and Meditate. Praying and Meditating brings us to a place of pure consciousness and calm. Mindfulness meditation involves focusing on the present moment without judgment. Although people often focus on a word or phrase (such as “peace or Om”), it is also possible to focus on what you’re grateful for (the warmth of the sun, a pleasant sound, etc.).  When we take our mind that is normally a busy ocean and turn it into a calm lake we can see the bottom and find “peace of mind.”

THE ART OF INTENTION

I am a big believer in manifesting your destiny.  Realistically I also know that we are not in control of all things.  But we can certainly use visualization and take steps towards creating a life we want.  Take my yoga studio for example.  I have been intending to open my own studio for over twenty years.  When I tried that long ago I kept hitting brick walls so I decided to keep teaching, and living a yogic lifestyle while never giving up on my long-term goal.  It took the right situation, the right resources, the right partner, and the right community for this to happen.  But when I took that leap of faith and kept my original intention close to my heart things clicked and moved along so beautifully.  It was if God and all of the stars aligned to make this dream a reality.

Ways to Incorporate Intention in Your Life:

Vision Boards and Journaling. I love vision boards and journaling.  I encourage you as we close up 2018 and head towards 2019 to take time and put together a “what I want to manifest” journal and or a vision-board.  Not only is it fun to dream and plan, but it allows you to feel what your life can be like when you are living close to your dreams, i.e. what will make your heart and soul sing.  And when things take us off track, as inevitably life does from time to time, we can go back to our vision boards and our manifesting journal for the gentle nudge that we need to keep forging forward.

Align Your Life in Ways that Support Your Goal: As a health coach I am often asking my clients to align their lives in ways that support their health and happiness.  And it’s the small sustainable steps that get us moving, and keep us moving in this direction.  For example if you are really looking to clean up your diet, why not start by cleaning out your pantry.  Or if you are wanting to move to a different area of town, why not take drives frequently to explore neighborhoods.   Or if you are wanting to change jobs, why not go ahead and update your resume.  If we wait for life to happen we are not in the flow, we are in the grind.  Begin to manifest your destiny by taking forward steps.

Cultivate the Feeling of what you Want:  Spiritual practices such as prayer and meditation allow us to find our true nature, or self-realization.  When we are grounded in this reality we can generate tremendous energy that is aligned with the universe.  So harness the feeling of the intended outcome, and send that vibration and intention out to the universe.  For example if you want to find a higher paying job cultivate the feeling of abundance and shine that on all that you do.  Find abundance in your life as it is and the vibration will grow to help you support a new level of abundance.

Do the Work: Even if you are not seeing the manifested outcome yet, still put in energy, focus and attention towards your goal.  We put in what we get out.  So show up and do the work, even if you would rather be watching TV.  Whether it is through meditating, journaling or practicing yoga to find our true nature and our true longings we always have to be present and show up.

Cultivate Patience:  Patience is one of the most challenging attributes to cultivate.  But with patience we can allow life to flow without trying to control all aspects.  If timing isn’t on your side it is probably for a good reason, and maybe even a life-saving reason.  Just keep taking the small sustainable steps and you will get where you want to go at the right time.   Patience keeps us from jumping into situations that are not in our best interest, but we can’t see clearly if we are too quick to make a move.

MARYVILLE YOGA SHALA UPDATES

Upcoming Workshops

Sound Meditation Workshop with Chris Savell

Sun Date: Dec 02 2018 From: 3:00 PM – 4:30 PM

During a Sound Meditation Workshop participants can expect an immersive experience using the sounds of the Gong, steel drum, tuning forks, and specially selected music allowing body to find its natural balance while creating space for insight. People often find resolution for emotional issues and a sense of coming home to themselves.

* cost $20 pre-registration/ $30 at the door (pending space availability)
* herbal tea and conversation will be served afterwards.

* bring your favorite pillow, wear your most comfortable clothes, lay back, and relax fully.

Feng Shui Fundamentals 1: Balance with Martha Vargas

Date: Sun Jan 06 2019 From: 2:00 PM – 3:30 PM

Become more conscious of the impact of what we keep around us, with empowering Feng Shui techniques to bring more balance into our lives.  This workshop focuses on balancing Chi, Ying-Yang energies and the cyclical energies of the Five Elements for better health and well-being.

* $25 per class or $60 for the three-part series.

* Wear comfortable clothing.

Yoga On Wheels: Back Bends with Jennifer Beyt Coffin

Date: Sun Jan 13 2019 From: 2:00 PM – 4:00 PM

Leverage your strengths and set yourself up for success through work on the yoga wheel.  There is an impressive variety of ways of accessing core strength, developing flexibility and cultivating deep awareness using a yoga wheel.  Whether you are a die hard yogi or fairly new to the practice of yoga, this workshop will help you discover new ways of using your body more efficiently.

The wheel really shines as a useful tool for all kinds of back bends.  It serves as a guide for learning how to back bend in healthy ways that will translate into pain-free back bending in your personal practice.

This outstanding prop helps to address tension and muscular restriction in the back, chest, shoulders, abdomen, groins, and hip flexors that can often restrict back bending.  Get a better grasp on more subtle concepts like how to access the groin and psoas.

* No wheel?  No worries!  12 wheels are available for use or your can bring your own.

* Wear yoga clothes

* Bring your mat and water.

* Cost $35 pre-registration, $40 day of, or $95 for all three wheel workshops.

UPCOMING NOURISH YOUR HEALTH CLASSES

CLEAN EATING PROGRAM IS BACK!

Join Health Coach Amanda Myers in a New-Year’s two-week reset Jan 7-20th.

Clean Eating is:

• A diet based on seasonal, colorful, nutrient-dense foods.
• More alkaline forming foods versus acidic forming foods.
• These meals include vegetables cooked or “dressed” with healthy fats, a smart amount of high-quality protein and low-glycemic carbohydrates.
• Food that makes you feel good, light and “clean”
• No refined flours or grains, no added sugars, no trans-fats, no gluten, no nitrates, chemical additives, colors or dyes, no GMO’s, no over processed foods.
• Limited dairy: only hormone-free, full-fat goat or sheep’s milk cheeses, ghee and or raw cow’s milk products.

You will be supplied weekly menus with corresponding recipes and grocery lists.  The meal plan will have two meals a day, (breakfast and dinner) and two snack options.  You will have carryover meals that will serve as the next days lunch or give space to provide an opportunity for an away from home meal.

The cost for this program is $60 for two weeks.  Weekly menus are emailed Friday Jan 4th and 11th so you can shop and food prep over the weekend.   Depending on the number and location of participants we will either schedule one 60 minute group meeting or you will receive one 30-minute phone-coaching session during the program for Q&A and support.

During this clean eating program you do cook the majority of your own food! The purpose of this is
a) so you know what is in your food
b) you understand what it takes to keep yourself well-fed
c) you will form new habits food prepping and cooking that will go beyond the 14 days
d) you rekindle or find the pleasure of cooking your own healthful meals

Benefits of a Clean eating Program:

• Weight Loss
• Better Sleep
• Clearer Skin
• Lowered Blood Pressure and Cholesterol
• Improved Eating and Lifestyle Habits

Until the next Nourishing Newsletter…..

My plan is to stay close to this newsletter, but I will not be as driven by the deadline as I was this year…i.e it might not be as frequently written.  Please keep up with me on Facebook on both the Nourish Your Health and Maryville Yoga Shala pages.  I wish you all a healthy, happy, joyous start to 2019!  Here is to living our best lives!

“Lokah Samastah Sukhino Bhavantu”  translated to mean “May all beings everywhere be happy and free, and may the thoughts, words, and actions of my own life contribute in some way to that happiness and to that freedom for all.”

XO Amanda

http://www.nourishyh.com

nourishyh@gmail.com

November’s Nourishing Newsletter

Leave a comment November 1, 2018 nourishyh

I hope you have had a great start to the Fall season!  It’s hard to believe that we are just five-seven weeks away from the Holidays! I can already see my families calendar filling up with so many to-do’s. That is why this month I am prioritizing self-care for both gift-giving and gift-getting.  I have made actual plans on the calendar for shopping days and relaxation days.  I am a planner, and I set myself up each day to achieve what I have “planned out.”  By having my holiday shopping on specific days and knowing what I am going to purchase my family and friends, I believe I will save numerous hours of time and energy.   Purchasing our holiday gifts with planned intention will allow us to focus on the true reason of the holidays with grace, presence and love.

What about what you would want to receive this year?  When your family and close friends ask you, “What would you like this holiday season”, what do you say?  Probably, “Oh I don’t know, surprise me” or “Don’t worry about me.”   As we mature it’s often time, experiences and reflection that we want, not more things that end up taking time away from “us and others” in the long run.  These times, experiences and reflections foster SELF-CARE and can be called “Gifts of Nourishment.”  

So this year ask for specifics to nurture and cultivate this so needed art of SELF-CARE.  As you are thinking on your requests this year ponder what makes you feel the most balanced, the happiest and healthiest you.  Maybe it is experiences with loved ones, adventures with friends and family, gift certificates to your favorite spa, wellness center, health club, restaurant or getaway.  Or maybe its tickets to a concert, performance or creative night out, or cooking gadgets to make your meals even better.  When you get the chance to redeem this treasured gift certificate or experience not only will you be reminded of this ever important need of SELF-CARE but you will also come back to your generous giver more relaxed, focused and happy.   As it is often said, in order to take care of others you first must take care of yourself.   Below are some of my top 2018 holiday season gift to give.  And most of these can be found at Maryville Yoga Shala www.maryvilleyogashala.com

AMANDA’S TOP GIFTS TO ENCOURAGE SELF-CARE

1.  Young Livings Starter Kit–  I can’t say enough about the benefits of using Aromatherapy Oils.  I use my diffused constantly to change moods, get rid of germs and viruses in the air and just plan enjoy a pleasant fragrance.  If you sign up as a member of Young Living you get an amazing Starter Kit with a diffuser and a plethora of oils to begin your oil journey.  You can use my member number to get enrolled #11923111.  https://www.youngliving.com/en_US
2. Dr Singha’s Mustard Bath– oh this product…..every house needs mustard bath during cold and flu season.  https://store.drsingha.com/ Combine this, Thieves essential oil and cough drops from Young Living with a bag of organic Elderberry’s from Amazon https://www.amazon.com/Frontier-Elder-Berries-Whole-Organic/dp/B000UVUHXY?hvadid=229157045237&hvdev=c&hvlocphy=9013386&hvnetw=g&hvpos=1t1&hvqmt=b&hvrand=7726673516650058048&hvtargid=kwd-300760703941&keywords=organic%2Belderberry&qid=1540806875&sr=8-5&tag=googhydr-20&ref=sr_1_5&th=1   and my recipe for Elderberry syrup Flu busting elderberry syrup and gummies . and you are on your way to well.
3.  Little Seed Farm Charcoal products–  Charcoal is so absorbent and especially beneficial after sweating to remove the impurities that can out to the surface of the skin.  I carry the salt scrub, soap and deodorant at the Yoga Studio. https://littleseedfarm.com/collections/all/products/activated-charcoal-detox-scrub-soap-organic-natural
4. Teany Teas– my friend Anna Russ is a brilliant Ayurvedic Practitioner and helps others find their journey to become certified.  She has developed a line of teas using Ayurvedic herbs to remedy sleep, inflammation and energy.  There is a tea for each part of the day and they work and taste wonderful.  https://teaney.shop/
5. Manduka Mat and accessories– I am a big fan of Manduka Yoga mat’s.  If you are someone who spends time on their mat you want to own a Manduka.  They have a lifetime warranty and are made to withstand years of practice in all environments.  To clean the mat use their mat cleaner and top the mat with a yogi toes towel with has a grip to the back side to prevent you from slip sliding away.  https://www.manduka.com/
6. Books– everyone loves good books! Some of my favorite books this year are Naturally Nourished by Srah Bitton https://www.amazon.com/Naturally-Nourished-Cookbook-Delicious-Ingredients/dp/0804185409/ref=sr_1_2?ie=UTF8&qid=1540406009&sr=8-2&keywords=my+new+roots+cookbook&dpID=51hHyxZdovL&preST=_SX218_BO1,204,203,200_QL40_&dpSrc=srch     Dishing up the Dirt by Andrea Bemis https://www.amazon.com/Dishing-Up-Dirt-Recipes-Cooking/dp/0062492225/ref=sr_1_1?ie=UTF8&qid=1540406086&sr=8-1&keywords=dishing+up+the+dirt+by+andrea+bemis&dpID=61uvwe96bjL&preST=_SX258_BO1,204,203,200_QL70_&dpSrc=srch .  and Ayurveda’s Beginners Guide by Susan-Weis-Bohlen . https://www.amazon.com/Ayurveda-Beginners-Guide-Essential-Principles-ebook/dp/B078WLDZZ8/ref=sr_1_1_sspa?ie=UTF8&qid=1540406175&sr=8-1-spons&keywords=ayurveda+beginner%27s+guide&psc=1  I also have many great books on Nourish Your Health’s resource page http://nourishyh.com/resources.html
7. Banyan Botanicals– this company sells organic certified Ayurvedic wellness and lifestyle products.  You can also have so much fun on their site exploring all the content they have on Ayurveda.  These bundles are a great way to introduce someone to Ayurveda or give a perfect gift to for the right constitution or dosha. https://www.banyanbotanicals.com/shop/category/health-bundles/
8. Paprika subscription–  I love this app.  And you have to get it on all your devices, so it’s not cheap.  But it is so great!  I search blogs to find recipes and cutting though all the content is time-consuming and frustrating.  So Paprika does it for you and then some.  Your recipe is created, your grocery list and your meal planner all with a click of a button.   http://www.paprikaapp.com/
9. Naturopathica– one of my favorite skin and wellness spa lines.  I love the owner’s commitment to sustainability with clean products while creating true change in the skin and body.   This year she has created five gift boxes based on what your holiday season ensues.  https://www.naturopathica.com/holiday-gift-shop-2018

 

EXPLORING SELF-CARE AND STRESS MANAGEMENT: FINDING BALANCE IN BUSY

So when we talk about self-care I also like to weave in the equally important and inter-connected topic of stress management.  The holidays can just seem to breed stress.  But the whole point of this newsletter is to encourage you to get ahead of your shopping so that you can enjoy the real reason of the holidays, while continuing to take care of yourself.   Yes, self care often seems to be an elusive dream these days with so many obligations and such little time.  But self-care is now more than ever needed as a fundamental building block of a happy, productive life.  

As a health coach and yoga teacher I work with clients and students in several ways to foster and integrate more self-care and stress management into their lives.   I encourage you to look at these suggestions to see if they can be sustainable in your life.

Amanda’s top techniques TO FOSTER SELF-CARE and COMBAT STRESS:

1. Know yourself.  In Yoga we refer to this as Self-Realization.  Become knowledgeable about your habitual reactions to stress, and work towards mitigating negative habits.  The mind is said to be 1000 times stronger that the body.  The mind dictates the responses of the body.  That is why we work on the mind in yoga through physical asanas (postures).
2. Practice calming techniques such as meditation and breathing.  Train your mind to have present moment awareness.  Use your five senses (eyes, ears, touch, smell, taste) which focuses you on the here and now, taking you away from the “chatter.”
3. Prioritize sleep.  Sleep is the precursor to all of your daily activities.  Make a nighttime ritual to unwind 45-60 minutes before bed with some light reading, mediation, aromatherapy oils and then lights out. 
4. Exercise.  Exercising with friends gives double the benefit as you strengthen your body while expressing thoughts and feelings that have been building up (exercise therapy). Exercising outdoors, also known as Forest Bathing or Shinrin-Yoku exposes us to Phytoncides which are leaves essential oils.  Phytoncides  are proven to increase physiological and psychological markers of good health.
5. Partake in activities that release feel-good hormones, (massages, warm baths, sweating, exercising, giving and receiving hugs, laughing and even crying).
6. Mindfully eat three balanced meals a day.  Consume foods and liquids that combat stress:  protein, healthy fats, vegetables and fruits, nuts and seeds, pure water, herbal teas.  Reduce foods that acerbate stress: sugar, caffeine, soda, refined flours.
7. Learn to create healthy boundaries.  Say “no” when you need to.  Keep positive people in your inner circle that lift you up and inspire you to be your best.
8. Take a Sabbath day.   We can only do so much in one day or one week.  Taking one rest day each week is vital to restoring mind, body and spirit.

NOURISHING RECIPES

This time of year before the Holidays ensues it’s time for a Kitchari detox.  Kitchari is an Ayurvedic stew eaten for a few days at a time when hungry to allow digestion to rest and heal.  It is warming and nourishing on all levels and filled with spices that  promote health.

TRI-DOSHIC KITCHARI

4 servings

Ingredients:

1/2 cup of split green or yellow mug dal beans, 1/2 cup of sprouted white or brown basmati rice, 2 cups of chopped vegetables (onion, peas, green beans, winter and summer squashes, carrots, celery are all good choices), 2 tbsp of ghee (coconut oil if vegan), 1 pinch of hing (spice sold in Indian/Asian markets), 1/2 tsp cumin seeds, 1.2 tsp fennel seeds, 1/2 tsp ground coriander, 1 tsp ground turmeric, 1 – 2 inch piece of ginger root, 1 glove garlic, 4 cups of water or stock, 1 tsp sea salt, 1/2 tsp pepper

Directions:

If beans are rice are not sprouted rinse thoroughly until the water runs clear.  Wash and chop the vegetables.  In a 6-8 qt pot put the ghee or coconut oil in a the pot over medium heat and add the seeds and spices for about 1 minute or until aromatic, (stir constantly and do not let burn).  Stir in the onion, garlic and ginger.  Add the rice and beans to this mixture and stir well to coat.  Add the water to the pot and stir, bring the water to a boil over medium-high heat.   Lower the heat to a simmer and place the lid on the top with a slight lip to let some of the steam out.  Cook for 20 minutes with out the vegetable and then cook for 25 more minute with the vegetables added.  Let this sit for 10 minutes after the 40-45 minute cook time.  Add salt and pepper towards the end of the cooking.  Top with fresh cilantro or parsley if desired.

MARYVILLE YOGA SHALA UPDATES

November Workshops

1. Sound Meditation Workshop with Chris Savell

     Sunday, Nov 4th  2018  3:00 PM – 4:30 PM

During a Sound Meditation Workshop participants can expect an immersive experience using the sounds of the Gong, steel drum, tuning forks, and specially selected music allowing body to find its natural balance while creating space for insight. People often find resolution for emotional issues and a sense of coming home to themselves.

* cost $20 pre-registration/ $30 at the door (pending space availability)
* herbal tea and conversation will be served afterwards.

* bring your favorite pillow, wear your most comfortable clothes, lay back, and relax fully.

2. Yin Yoga – Balancing Mind and Body with Therese Heise

Sunday, Nov 11th 2018 3:00 PM – 4:30 PM

In this workshop we will explore the asanas of Yin Yoga, how to use all of the props for support, learn to identify when and how to modify poses for stretching benefit, comfort and safety, mindfulness and body awareness, breath and being in stillness and how gravity becomes our friend. Yin Yoga targets the deep connective tissues, bones, joints, fascia and ligaments. Yin Yoga is an excellent counter to the more demanding, or yang, yoga disciplines. It is a perfect follow-up to intense work-outs by helping us to stay balanced, flexible and avoid injuries.

• No experience necessary.
• Please bring your mat and water.
• Cost is $20 pre-registration/$25 day of workshop.

3. Hip-opening — Alignment, Sequencing and Adjustment with Philip Clift

Sunday, Nov 18 2018 2:00 PM – 4:00 PM

   We will explore the dynamics of how to open and create space throughout the lower back, pelvis and inner thighs through aligning the body properly, creating the most effective posture sequencing and then subtle tweaking through the art of adjustment.

  * Please bring mat, towel and water.

  * Cost $35 early registration/$40 day of workshop.

To register please go to www.maryvilleyogashala.com/workshops-and-events/

Or call 865-850-5150

Black Friday and Shop Local Saturday specials:  Come see me at the Shala in between classes on Nov 22 and 23rd for 20% off all retail.  We will have gift certificates available to purchase for the following specials.   And on Black Friday ONLY you can purchase the Founders Rate of $68.75 a month for a yearly unlimited membership of $825. 

• $15 off each month of the 3 month membership ($95- $80). 

• Two free classes added to the purchase of a 10 and or 20 pack class.                               
• $125 off the Yearly membership ($1045 to $925 – $77 monthly autodraft).                                                       
• 20% off all retail.    

Until December’s Nourishing Newsletter

“Lokah Samastah Sukhino Bhavantu”  translated to mean “May all beings everywhere be happy and free, and may the thoughts, words, and actions of my own life contribute in some way to that happiness and to that freedom for all.”

Have a great month friends and enjoy your health!

XO Amanda

http://www.nourishyh.com

nourishyh@gmail.com

 

 

October’s Nourishing Newsletter

Leave a comment September 24, 2018 nourishyh

Contemplating what to write about this newsletter I struggled between Breast Health and Lung Health.  October, being Breast Cancer Awareness Month, and Autumn in Ayurveda and Traditional Chinese Medicine being important time for cleansing and strengthening the Lungs.  I do write about nutrition and lifestyle, but in the world of cancer prevention and treatment there are many experts to learn from, myself not being one.  But I am a Yoga teacher always cueing “the Breath” in Yoga class doing regular breathing techniques to improving Lung Health and elasticity.  So I settled on October’s Newsletter being about Lung Health.

We all know the importance of getting annually check up’s, eating a diet full of whole foods, exercising regularly, avoiding toxins and endocrine disruptors and limiting stressors in our lives.  With that being said, we all also know that Breast Cancer can happen to anyone.  Surly we have all been affected by Breast Cancer’s wrath.  Through loved ones that have battled and faced gnawing anxiety and possible even closer; maybe you were the one intimately effected.  May we all find ways this month to support this necessary cause and find a cure to end Breast Cancer.

On to learn about the Lungs…..

ANATOMY OF THE LUNGS & FUNCTION OF THE RESPIRATORY SYSTEM

The lungs are two sponge-like organs located in the thoracic (chest) region, separated by the heart, which are responsible for respiration.  The left lung is slightly smaller than the right lung because 2/3 of the heart is located on the left side of the body. The left lung contains the cardiac notch, an indentation in the lung that surrounds the apex of the heart.   The base of the lungs rest upon a large, dome-shaped sheet of muscle called the diaphragm.  The diaphragm forms the entire  base of the thoracic cavity.  The diaphragm attaches along the lower margins of the ribs, both front and back, and plays a vital role in the action of breathing.  The intercostal muscles are attached to the ribs and are secondary muscles of respiration that expand and contract with inhales and exhales.  And lastly in forced inhalations and exhalations you have the sternocleidomastoid and scalene muscles to lift the upper rib cage.

Medically speaking respiration involves both the intake of new air (oxygen) during inhalation and the elimination of stale air (carbon dioxide) during exhalation.  Just as proper food is necessary for life, proper breathing is necessary for life.  The lungs are one of the five organs of elimination with the skin, liver, kidneys and the colon being the others.  Ways to improve the function of the respiratory system are:

1. don’t smoke
2. partake in cardiovascular exercise
3. avoid pollutants
4. prevent infection

Energetically the lungs represent our capacity to take in and give out life.  One of my favorite authors, the late Louise Hay said that problems with the lungs usually meant that one was afraid to take in life, or perhaps feeling that one doesn’t have the right to live fully.  A manifested physical condition of these belief can possibly result in issues such as bronchitis, pneumonia and asthma. Emotions such as grief and sadness are known to impede lung health.  Holding onto sorrow often leads to shallow breathing and lung contraction.  This is all very powerful work to do if it resonates with you.  Look at Carolyn Myss and Louise Hays books for more information on mind-body and energetic healing.

OCTOBER’S NUTRITION CORNER: FOOD FOR THE LUNGS

Incomplete digestion, poor nutrition and free radicals from rancid hydrogenated fats can result in particles that gradually clog the pores of the Lungs.  The Lungs then lose their elasticity and become sticky with this waste matter.  We need to provide antioxidant protection from food and cardiovascular exercise to keep the Lungs clean and healthy. Fresh, raw foods are the best way to get the enzymes, vitamins, minerals, and antioxidants that will keep you breathing easy.  Research has shown that Flavonoids, Polyphenols and Vitamin C are very supportive to lung heath.

https://articles.mercola.com/sites/articles/archive/2018/06/04/foods-for-healthy-lungs.aspx

Water – Water plays a huge role in health and is the base of any cleansing action. Pure, clean water is essential to keeping blood flowing to and from the lungs. It also keeps our lungs hydrated and the mucus flowing, which needs to be the right consistency for the cilia to move along toxins, microbes, and pollutants.

Garlic and Onions – These pungent foods are great for the heart and thus the lungs too. They reduce inflammation, lower cholesterol, and fight infection.

Ginger – This spice has anti-inflammatory properties and promotes the elimination of pollutants from the lungs.

Chili Peppers – Peppers are filled with capsaicin, the spicy compound that gives them their bite. Capsaicin improves blood flow, stimulates mucus membranes, and fights infection.

Cruciferous Vegetables – Cabbage, cauliflower, broccoli, and kale have been shown to halt the progression of lung cancer and cut the risk of developing lung cancer in half. They are rich in chlorophyll that cleans and builds blood, and full of some very effective antioxidants.

Pomegranates – Pomegranate juice slows the growth of lung tumors. Pomegranates contain many antioxidants including ellagic acid, which is gaining strides in cancer research.

Pineapple- Pineapple reduces swelling, and pineapple juice has been known to help reduce coughing. Additionally, pineapple contains the enzyme bromelin which helps the lungs remove debris and detox naturally.

Turmeric – This spice is related to ginger with many of the same benefits. It also contains curcumin, a compound that encourages the self-destruction of cancer cells.

Apples – Flavonoids, vitamin E, and vitamin C all help the lungs function at their best. Apples are rich in all of these and those who eat several a week have healthier lungs.

Grapefruit – Naringin, a flavonoid in grapefruit, inhibits the activation of a cancer causing enzyme. White grapefruit contains a high amount of this flavonoid, though pink grapefruit has some too along with the antioxidant lycopene. Grapefruit is especially good at cleansing the lungs after quitting smoking.

Beans, Seeds, and Nuts – These all contain rich amounts of magnesium, a mineral that contributes to healthy lung function. They also provide essential fatty acids that are good for the cardiovascular system.

Carrots – These roots are rich in vitamin A, vitamin C, and lycopene, all antioxidants that affect lung health and lower the chances of developing lung disease.

Oranges – Citrus is rich in vitamin C and vitamin B6. These help the lungs transfer oxygen.

Pumpkin – Pumpkin is another food rich in beta carotene and vitamin C, like carrots.

Red Bell Pepper – These mild peppers are rich in vitamin C and the carotenoids lutein and zeaxanthin. Carotenoids have been shown to cut the risks of developing lung cancer.

OCTOBER’S AYURVEDA/YOGA CORNER

In Ayurveda, The function of the lungs is governed by Udana Vata, the sub-dosha of Vata that governs the throat, lungs and speech. The structure, on the other hand, is governed by Shleshaka Kapha, the sub-dosha of Kapha which provides lubrication. The whole chest is the seat of Avalambaka Kapha, which governs the functions of the chest, heart, lungs and lower back, and also stabilizes and supports the connection between Udana Vata and Prana Vata, which governs the chest and respiration.

Most disorders of the respiratory system are a result of imbalanced sub-doshas and low agni, or digestive fire.  Low agni creates ama.  Ama is a sticky product of undigested food which lowers immunity in the body when it spreads and clogs the channels that carry food to the cells and the channels that remove wastes.  Ama also blocks the micro-channels that are part of the immune system provides a breeding ground for infection.  This was mentioned previously as sticky waste material that clogs the pores of the lungs.

Everyone is more susceptible to respiratory problems when the seasons are changing. The body functions differently in each season, and in the transition between hot and cold seasons the agni, or digestive fire, can start to change dramatically.  This is why in Ayurveda we follow our Dosha, (constitution) with seasonal diet and lifestyle changes to keep the immune system healthy and avoid ama build up.  See my newsletter last month specifically the section on The Changing of Season- Vata.

https://nourishyh.wordpress.com/2018/09/01/septembers-nourishing-newsletter/

Children

In Ayurveda there are three stages of life, called Kalas, each governed by one of the three doshas. Children are in Kapha age (which lasts from birth to age 30), so in general children’s agni has a Kapha quality and is a little low. Because of their lower agni, children in general create ama more easily. That’s why parents have to be careful to keep enhancing the agni of their children, and provide them with warm, nourishing, freshly cooked meals. Children should avoid sugar, ice-cold drinks and foods and over packaged and processed items as all of these are hard to digest, and can contribute to respiratory problems. Even if your child doesn’t like spicy foods, you can include some turmeric, ginger, cinnamon and fennel in his or her food, as these are sweeter, milder spices.

If respiratory problems do arise try this recipe to make milk (can use nut-milk) more digestible and to prevent ama from accumulating.

1. Warm the milk to a simmer.
2. Add  warming spices such as cinnamon, cardamom and clove.
3. Turn the heat off the milk and allow the herbs to steep for 10 minutes.
4. Allow the milk to come to room temperature or comfortable enough for the child to drink.

Here is an interesting article on Ayurvedic health tips for children.

https://www.ayurveda-products.eu/content/ayurveda-and-health/ayurveda-tips/7-ayurveda-tips-for-children

Yoga and Pranayama

Regular practice of Yoga improves the body’s posture and keeps the body’s systems and channels open and free-flowing.  Linking breath and movement is an optimal way to invite space and increase vitality within the body’s tissues and organs.  Asanas, or postures that move the rib cage and stretch the intercostal muscles help to keep lungs healthy. By bringing more flexibility into the ribs, back, and shoulders, the lungs can expand more fully.

To keep Kapha Dosha balanced practice Yoga Asanas more vigorously.   Sun Salutations, Surya Namaskar, or any continuously linked practice like Ashtanga or Vinyasa including many standing postures can help to raise the heart rate and improve lung function.  Practicing in a hot/warm room also helps to open and expand the lungs and respiratory system.

The respiratory system is an intricate and delicate network of channels that carry Prana, (the vital life-force) and oxygen. The lungs are the organs that receive the Prana and oxygen that we breathe in through our nose and mouth. It is estimated that we only use 30-40% of our lung capacity unless we do breathing techniques and stretching to build to our full lung capacity.  Pranayama and Yoga asanas are the gateway to increase lung capacity and health of the respiratory system.

Yogic breath work or Pranayama is an excellent way to revitalize Prana within the body. Pranayama is a practice in controlling the breath. Pranayama cleanses and strengthens the physical body while calming and clearing the mind. It is important to practice with the proper posture to allow the breath to move freely in the body.

Pranayama may be the ultimate tool to help support healthy lung function. It conditions the diaphragm while helping to more fully oxygenate the blood. Breathing techniques such as alternate nostril breathing, Kapalabhati  breathing and Standing deep breathing strengthens and balances the lungs.

Yoga Asanas for the Lungs

All of these Yoga Asanas will help of open the chest, shoulders and allow a greater expansion of breath.  Practicing these poses on a weekly basis as well as Pranayama techniques will be sure to help strengthen the lungs.

Standing Poses– Triangle, Side Angle Pose, Warrior 1 & 2, Dancer’s Pose, Tree Pose

Kneeling Poses– Cat-Cow, Gate Pose, Puppy Pose, Camel

Backward Bending Poses– Bridge, Bow,  Table, Cobra, Locust, Fish

 

MARYVILLE YOGA SHALA UPDATES

We have announced our workshop series starting in October!  Look forward to lots of great instruction in varies modalities.

1. Sound Meditation Workshop with Chris Savell

     Sunday, Oct 07 2018  3:00 PM – 4:30 PM

During a Sound Meditation Workshop participants can expect an immersive experience using the sounds of the Gong, steel drum, tuning forks, and specially selected music allowing body to find its natural balance while creating space for insight. People often find resolution for emotional issues and a sense of coming home to themselves.

* cost $20 pre-registration/ $30 at the door (pending space availability)
* herbal tea and conversation will be served afterwards.

* bring your favorite pillow, wear your most comfortable clothes, lay back, and relax fully.

2. Yin Yoga – Balancing Mind and Body with Therese Heise

Sunday, Oct 14  2018 3:00 PM – 4:30 PM

In this workshop we will explore the asanas of Yin Yoga, how to use all of the props for support, learn to identify when and how to modify poses for stretching benefit, comfort and safety, mindfulness and body awareness, breath and being in stillness and how gravity becomes our friend. Yin Yoga targets the deep connective tissues, bones, joints, fascia and ligaments. Yin Yoga is an excellent counter to the more demanding, or yang, yoga disciplines. It is a perfect follow-up to intense work-outs by helping us to stay balanced, flexible and avoid injuries.

• No experience necessary.
• Please bring your mat and water.
• Cost is $20 pre-registration/$25 day of workshop.

3. Hip-opening — Alignment, Sequencing and Adjustment with Philip Clift

Sunday, Oct 21 2018 2:00 PM – 4:00 PM

   We will explore the dynamics of how to open and create space throughout the lower back, pelvis and inner thighs through aligning the body properly, creating the most effective posture sequencing and then subtle tweaking through the art of adjustment.

  * Please bring mat, towel and water.

  * Cost $35 early registration/$40 day of workshop.

To register please go to www.maryvilleyogashala.com/workshops-and-events/

Or call 865-850-5150

Until October’s Nourishing Newsletter……

“Lokah Samastah Sukhino Bhavantu”  translated to mean “May all beings everywhere be happy and free, and may the thoughts, words, and actions of my own life contribute in some way to that happiness and to that freedom for all.”Have a great month friends and enjoy your health!

XO Amanda

http://www.nourishyh.com

September’s Nourishing Newsletter

1 Comment September 1, 2018 nourishyh

TRANSTIONING TO FALL….

Labor Day is here, which means Summer is ending and Fall is just around the corner.  Cooler temperatures, pumpkins, football, bonfires and leaves changing colors all to come!  I love to feel the crisp air and get a spring in my step after the long, hot days of summer.  Each season brings a sense of renewal and mystery. What is to come?  What will transpire in my life? How can I grow and be better? 

During this change of season, specifically summer to fall, it is a great time to do a  dietary “reset or cleanse.”  A few weeks of anti-inflammatory, targeted foods and herbs will help prime the immune system for the inevitable  invasion of germs and viruses that breed in the cooler months.  Cleansing also allows the body to rest and restore and heal GI and other inflammatory issues.  At the end of the newsletter I mention the upcoming two- week Clean Eating Program that is a healthy reset.  If this is of interest to you please email me at nourishyh@gmail.com.

SEPTEMBER’S NUTRITION CORNER: EATING FOR IMMUNE HEATH

As we head into cold and flu season, it’s time to get yourself prepared and start stocking up on a few essentials to keep the immune system supported.

Here are a few of my must-have immune supporting nutrients, foods and herbs:

Zinc– Zinc is an essential trace mineral that plays a role in more than a hundred enzymatic reactions in the body.  It’s needed in small amounts every day in order to maintain your health and perform important functions. Zinc is needed for healthy cell division and it acts like an antioxidant fighting free radical damage.

• Foods high in zinc: pumpkin seeds, shellfish, lamb, grass-fed beef, chicken, cashews, yogurt, keifer and chickpeas.

Vitamin C- Because your body doesn’t store vitamin C or make it on its own, it’s critical to include plenty of vitamin C rich fruits and vegetables your daily diet. The benefits of vitamin C may include enhanced iron absorption, better immune function, plus a reduced risk of various conditions from gout to heart disease.

• Foods high in Vitamin C: red and green bell peppers, parsley, spinach, kale, broccoli, kiwi, guava, strawberries and oranges.

Vitamin D- Vitamin D builds and maintains strong bones; aids with calcium absorption; helps regulate cells responsible for auto-immune function and improves heart health. In the body, vitamin D also gets converted to a steroid hormone capable of turning genes on or off, signaling them to make enzymes and proteins crucial to maintaining health and fighting disease.  It’s hard to get enough vitamin D3 now without supplementation but below are some foods as well as being in the sunlight without sunscreen.

• Foods high in vitamin D3: fatty fish, mushrooms, fortified milk, orange juice and cereals.  If you are taking a supplement, it needs to be in olive oil or a form of fat to be absorbed.

Selenium- Selenium seems to have a powerful effect on the immune system, including the potential to slow the body’s over-active responses to certain aggressive forms of cancer.

• Foods high in selenium:  garlic, broccoli, sardines, tuna, brazil nuts and barley.

Probiotics– Probiotics are critical in immune health as we know that the majority of our immune system resides in our gut (70%).  Probiotics are friendly bacteria and are in the GI tract help to reinforce the barrier function of the intestinal lining.  This function may decrease infections and immune related reactions, thus supporting the health of the immune system.

• Foods high in Probiotics:  keifer, sauerkraut, kimchi, miso, kombucha, tempeh, kvass, apple cider vinegar, sourdough bread.

Elderberry- Elderberry is a tremendous source of flavonoids including anthocyanins which have potent antioxidant capabilities.  There is research that Elderberry can block infection by directly inhibiting viral infections.  Note that you must cook elderberry which is why the syrup is so popular.  Also it is not advised for pregnant or nursing women to consume elderberry.  Here is my post and recipe to make Elderberry syrup and gummies.  https://wordpress.com/view/nourishyh.wordpress.com

Mushrooms– Mushrooms are reported to have antimicrobial, anti-inflammatory, cardiovascular-protective, anti-viral and anti-cancer properties. It is well-established that mushrooms are adept at immune modulation and affect  lymphocytes, macrophages, T cells, dendritic cells (DCs), and natural killer (NK) cells.1

• Most potent mushrooms: chaga, reishi, shiitake, maitake.

Herbs-  Several roots and herbs counter the negative effects of stress, stimulate the immune system and increase resistance to bacteria and viruses.

• Immune supporting herbs/roots: ashwagandha, astragulus, echinacea, elderberry, ginseng, holy basil, licorice, nettles, garlic, ginger, turmeric, and cardamom.

 

SEPTEMBER’S AYURVEDA CORNER: THE CHANGING OF A SEASON- VATA

The tried and true Ayurvedic ways tell us how to stay balanced in the change of the seasons and even in the ever-changing world.  

Life is hectic. Life is busy.  Life is a whirlwind.  So how do we keep calm and grounded in a season of Vata derangement?  Good question– practical and age-old advice.  I am not coming up with new answers, but going back to the sages and the wise ones.  

So what is Ayurveda?  Basically it is “The Science of Life” brought to us by old sages, doctors and healers who lived by Mother Natures doctrines.  It is thousands of years old and still practiced to this day.  Ayurveda is the mother of all healing modalities.  Literally you say “…..” (fill any healing modality in the blanks) and I say it came from Ayurveda.  

In Ayurveda each season is associated with a Dosha, or characteristics. Autumn, or Fall is a Vata season.  Vata qualities mirror Fall with dry, mobile and cool attributes.  In our bodies this transpires as dry skin, irregular digestion or elimination, stiff and aching joints or muscles.  

So as we transition to Fall here are my tips to keep our Vata in check…..because who wants aching joints and irregular bowels? 

1) Use oil instead of lotion to rehydrate your skin.  Abyhanga massage is an oil massage that stimulates the circulation and cams the mind. Do this daily and see tremendous benefits not only with your skin but also your peace of mind. Add some essential oils for even greater benefits.

2) Meditate each morning and/or evening. Even just five minutes a day will help calm the Vata energy in the mind.  Think clearer, be calmer.

3) Eat cooked and warming foods.  No more raw veggies.  Eat your greens and root vegetables cooked in healthy organic oils.  You don’t need to overcook, but allow your body to do less work and get the nutrients you need with these healthy fats as the delivery.  

4) Ground your energy by walking barefoot in the grass and “Earthing”.  It really works.  You won’t be disappointed.  Just take some deep breaths and let Mother Nature rebalance you and get those ions recalibrated.  

5) Do grounding Yoga Asana’s.  Tree pose, Eagle Pose, Warrior Pose are some just to name a few.  Yoga is always good, just do yoga slower and more mindfully in the fall.  Hold the poses longer and feel the slow burn.   Do your yoga in a warm room to help open the muscles and improve range of motion. 

6) Breathe more and take more time to reflect.  We need to slow down and allow the good qualities of Vata to come up which give us the creative, soulful side of life.  But this only happens when we are balanced and not living in anxiety or constant motion.  Think before you act, speak or move.  Find your Vata in arts, play and creation not in stress, fear or anxiety.  

SEPTEMBER’S NOURISHING RECIPES 

BUTTERNUT SQUASH AND CHICKPEA STEW

Makes Serves: 4-6 

INGREDIENTS

2 Tbsp unrefined coconut oil or olive oil; 1 onion, chopped; 3 cloves garlic, chopped; 2 tsp paprika; 1 tsp. sea salt; ¾ tsp. ground cumin; ½ tsp. freshly ground black pepper or to taste; ½ tsp. ground coriander; ½ tsp. ground turmeric ; ½ tsp ground ginger; ⅛ tsp. cayenne pepper (optional); 3 cups 1-inch cubes of peeled butternut squash (about 1 ½ pounds); 2 large carrots, peeled and cut into ¾-inch pieces; 1 pound fresh tomatoes, peeled, seeded and diced or 14 ounces boxed, drained; 2 Tbsp. fresh lemon juice; 1 ½ cups cooked chickpeas or 1 15-ounce can, drained and rinsed; a handful of golden raisins or currants; 1 cup vegetable stock or water

DIRECTIONS

Heat oil in a large saucepan over medium heat. Add the onion and sauté until tender and translucent, about 6 minutes. Add garlic and cook another 1 minute or until fragrant.

Add salt, pepper and all spices to the onions. Sauté for a minute.

Add the squash and carrots and toss to coat with the spices.

Add tomatoes, lemon juice, chickpeas, raisins and stock/water. Bring to a boil and cover. Lower the heat and simmer over low or medium/low heat until squash is tender and flavors have melded, about 40 minutes. Taste for seasoning and add extra salt and pepper as desired.

NOTES

Add spinach or chopped chard leaves in at the end. Serve over quinoa, millet, brown rice or riced cauliflower.

PUMPKIN SPICE SEED AND NUT BARS

Prep 20 mins ∙ Cook 20 mins ∙ Makes Serves: 10 ∙

INGREDIENTS

1 cup almonds, raw and unsalted; ½ cup pumpkin seeds, raw and unsalted; ½ cup sunflower seeds, raw and unsalted; ½ cup organic peanut or almond butter; ½ cup rolled oats; ¼ cup organic pumpkin puree; ¼ cup brazil nuts, raw and unsalted; ¼ cup amaranth (optional); ¼ cup maple syrup; ¼ cup local honey; 1 tbsp of pumpkin pie spice; 1 tsp. cinnamon; pinch of sea salt to taste

DIRECTIONS

Preheat the oven to 350 degrees F.  In a saucepan, bring maple syrup, pumpkin puree, and peanut butter to a simmer and immediately take of heat. Stir until this mixture is well combined.  Combine the nuts and seeds in a separate mixing bowl.  Pour the liquid mixture over the nuts and seeds and stir until thoroughly coated.  Using a lined or silicone square edged pan, spread the nut mixture in by pressing with your hands and compacting the mixture into the square pan evenly.

Bake for 20 minutes.  Keep an eye on this mixture, every oven setting is different and when toasting nuts and seeds they may burn very quickly!  Take out of the oven and let cool.

Keep in an airtight bag/container at room temperature for storing.

NOTES

Note // you can make these into 20 servings and half the calories, by cutting each bar in half again.

UPCOMING NOURISH YOUR HEALTH CLASSES

CLEAN EATING PROGRAM IS BACK!

Join Health Coach Amanda Myers in a two-week reset Sept 17-30th.

Clean Eating is:

• A diet based on seasonal, colorful, nutrient-dense foods.
• More alkaline forming foods versus acidic forming foods.
• These meals include vegetables cooked or “dressed” with healthy fats, a smart amount of high-quality protein and low-glycemic carbohydrates.
• Food that makes you feel good, light and “clean”
• No refined flours or grains, no added sugars, no trans-fats, no gluten, no nitrates, chemical additives, colors or dyes, no GMO’s, no over processed foods.
• Limited dairy: only hormone-free, full-fat goat or sheep’s milk cheeses, ghee and or raw cow’s milk products.

You will be supplied weekly menus with corresponding recipes and grocery lists.  The meal plan will have two meals a day, (breakfast and dinner) and two snack options.  You will have carryover meals that will serve as the next days lunch or give space to provide an opportunity for an away from home meal.

The cost for this program is $60 for two weeks.  Weekly menus are emailed Friday Sept 14 and 21 afternoon so you can shop and food prep over the weekend.   Depending on the number and location of participants we will either schedule one 60 minute group meeting or you will receive one 30-minute phone-coaching session during the program for Q&A and support.

During this clean eating program you do cook the majority of your own food! The purpose of this is
a) so you know what is in your food
b) you understand what it takes to keep yourself well-fed
c) you will form new habits food prepping and cooking that will go beyond the 14 days
d) you rekindle or find the pleasure of cooking your own healthful meals

Benefits of a Clean eating Program:

• Weight Loss
• Better Sleep
• Clearer Skin
• Lowered Blood Pressure and Cholesterol
• Improved Eating and Lifestyle Habits

Testimonials from prior Clean Eating Program clients:

“I really enjoyed trying new ingredients and recipes and it made me happy to be including higher quality foods in meals for both myself and my family. It was great to have leftovers so often”.

“I tried out new and diverse recipes. I did more meal prep and got my eating back on track.”

MARYVILLE YOGA SHALA UPDATES

We are so grateful to have had a successful first month!  To all that are supporting this new studio near and far we want to thank you!

If you haven’t checked out the website http://www.maryvilleyogashala.com please do so!  Another great place to stay informed is our Facebook Page @maryvilleshala and Instagram @maryvilleyogashala.  We will be launching our Workshops in October so stay tuned for some great things to dive into on Sundays.

Until October’s Nourishing Newsletter……

“Lokah Samastah Sukhino Bhavantu”  translated to mean “May all beings everywhere be happy and free, and may the thoughts, words, and actions of my own life contribute in some way to that happiness and to that freedom for all.”Have a great month friends and enjoy your health!

XO Amanda

http://www.nourishyh.com

August’s Nourishing Newsletter

Leave a comment August 2, 2018 nourishyh

Hello All!  I hope everyone is having a great summer!  I know it is probably going by too quick, but hopefully you have enjoyed some R&R and made some good memories. This month I am going to talk about Sports Nutrition since inevitably during the summer months training and competing efforts are ramped up.

I love summer for its long days and the chance to get out early for a bike ride or run  before it gets too hot.  I also love summer for all its glorious bounty of veggies and fruits and the preferred evening cooking method of grilling.  It’s wonderful to be able to go to a farmers market and get all your “just-picked” produce to re-fuel your physical efforts.

There is so much to being properly fueled for sports so let’s dive in to these topics:

1. fuel yourself for a high intensity workout or competition.
2. recover better with the right foods and nutrients.
3. keep hydrated with the help of foods.
4. what to ingredients to stay away from for proper GI balance and comfort.
5. maintain weight control while training.

Fuel Yourself properly for a Great Workout or Race:

So in this topic I am talking about intense effort workout or competition day workouts.  In that case proper fueling begins 36-48 hours before your workout.  36-48 hrs. before your big event start with 200+ extra calories a day from carbohydrates.  An example is to have a whole sweet potato instead of a half with a meal and include a serving of quinoa in your salad (trust me it’s delicious).   I would use the range of 200-400 kcal of carbs depending on if you are a man vs woman and how long the effort is going to be.

Second, increase your electrolytes stores.  You can add about 1/2 tsp of high quality sea salt to one of your glasses of water each day.  This is a good thing to do anyway if you are sweating a lot from training efforts.  Add some magnesium/calcium powder in each day, about tsp -1 tbsp based on size https://www.amazon.com/Natural-Calm-Plus-Calcium-Vitality/dp/B0019QT66I/ref=sr_1_4_a_it?ie=UTF8&qid=1533030376&sr=8-4&keywords=calcium+magnesium+calm&dpID=41foFa3a%252BcL&preST=_SY300_QL70_&dpSrc=srch

Third, incorporate more colorful high antioxidant veggies and fruits which help repair the breakdown of muscle and promote recovery.   Kale, Beets, Red Cabbage, Tomatoes,  Berries, Spinach, Watermelon are some to name a few.  Refer back to the article I wrote in June with the ORAC values https://wordpress.com/post/nourishyh.wordpress.com/211.

Lastly, don’t eat anything new the day before or morning of your competition.  Don’t use race day morning to try a new breakfast!  Stick to what you know works.  As well don’t overdo fiber the day before for less bathroom breaks the day of your big event.  And drink plenty of water the day before to where you are very hydrated, (going to the bathroom every two hours).

Recover Faster Prior with the Right Foods and Nutrients:

Congrats!  You worked so hard now you need to re-fuel and repair.  So my question to you is why do races provide foods such as bagels, pizza, pancakes and pasta?  All I can come up with is as we have exhausted our glycogen stores so we need to replenish them.  But this is where I tend to differ in the typical “post race foods”.  I believe that amino acids are more beneficial than low quality carbohydrates that the body has a hard time digesting.   I immediately look to replenish electrolytes and minerals so I would do a coconut water, some watermelon, broth or pickle juice, (weird right?) and a pinch or good quality sea salt in any of the above liquids.  I like having a banana for potassium and to help prevent cramping and top that with some natural nut butter (no corn syrup).

Find some foods that you like with ample protein in them within the 30-60 minute window after your effort.  Your body will repair the muscle breakdown with these crucial amino acids.  When you get home drink a cup of tart cherry juice which is amazing to reduce pain and inflammation.  Continue to re-hydrate and eat high quality, balanced foods for the meals over the next 24-36 hours.  Take a serving of the magnesium supplement I mentioned prior before bed.

Keep Hydrated with the Help of Food:

There are a number of food that increase your hydration levels because of their water content.  These foods are great to incorporate into your days when training levels are increased; you are training in warm conditions and or your recovering from sustained efforts.  My top hydration foods are:  Watermelon, Cantaloupe, Grapefruit, Oranges,  Cucumber, Zucchini, Lettuces, Celery, Tomatoes, Bell Peppers, Broths, (bone broth a top nutrient dense food) Yogurt and Cottage Cheese.

Still continue to stay on top of your water and electrolytes, but add these in for their hydration boost, fiber and antioxidant health benefits.

What Ingredients to Stay Away from for Proper GI Balance and Comfort:

Oh the dreaded GI issues….no fun on competition day or on training days.  Sometimes its just nerves and your body’s way of getting rid of any waste products before you shut down your GI system during a hard effort.  Its like your mind knows to tell your body “get everything out now before you make me run or ride XXX miles!”  I know those long lines in the port-o-poties aren’t the place most people want to be in!

So with that being said what can we do to limit aggravating foods before these intense efforts?  Fiber keeps us regular, fiber pulls toxins and excess hormones out of our system and it is critical for bowel function.  All that is great, but I wouldn’t go eating extra servings of beans and broccoli the day before your hard effort!  Save them for the foods to enjoy during normal day-to-day training.

Stay away from excess cheese and gluten or avoid them completely.  Many athletes have given up these food groups because they have seen better training, recovery and a more steady GI system.   Dairy and gluten can cause inflammation and leaky gut/IBS if you have allergies, an already sensitive system, or an exercise-induced sensitive system.  This article explains the need for good probiotic when the Gut becomes disturbed from intense training https://www.ncbi.nlm.nih.gov/pubmed/27924137

Go easy on caffeine, alcohol and sweets.  It’s tempting to relax with a drink, glass of beer or wine the night before you race, but keep it to a minimum.  Not only are these beverages dehydrating, they are also known to aggravate the lining of your stomach.  Eliminate caffeine or keep it to one cup the day of the competition or intense effort.  Caffeine also increases your cortisol levels which high intensity training does as well.  Increased cortisol levels add to inflammation, weight gain and mood instability.  If you do drink caffeine try to drink two cups of water for each cup of caffeine consumed.

Maintain Weight Control While Training:

A great reference book for this subject is Racing Weight: 6-step plan for endurance athletes by Matt Fitzgerald https://www.amazon.com/Racing-Weight-Lean-Peak-Performance/dp/1934030996 . I have heard many times over the years people expressing frustration over weight grain while spending more time exercising and increased training efforts.  So why and how does this occur?  It’s not a short and or straight answer but we can look at a few variables and try to eliminate them.

• Our modern lifestyle with sitting all day, then eating mindlessly often late at night completely counteracts the benefits of burning calories while training.
• Food quality is not adequate enough. Eating processed food, highly refined foods and hydrogenated oils does not give the body the nutrition it needs.  The body doesn’t know how to efficiently burn these as fuel so it sticks around…literally.  Eat nutrient dense foods, not junk foods or nutrient poor foods. Increase healthy fats such as avocado and coconut, add good carbs to your diet like quinoa and sweet potatoes, eat grass-fed, wild, free-range and organic protein sources for amino acid/protein needs  and as many servings or veggies your GI system can handle.
  • You don’t know how to manage your new energy requirements and your hunger cues.  Yes you will need more energy from food, and yes you will become hungrier at first but don’t run blindly.  If you eat like I just described your body will be satisfied and your hunger will come less often and be not triggered by low blood sugar or poor diet issues.  Keep these three things in mind when eating:
  • Follow the 80/20 rule.  Only eat to 80% full.
  • Take your time eating and chew every bite.  Take 20 minutes to eat your meal.  Your stomach will then have the time to send your mind signals that it is satiated.
  • Keep regular meal and snack times.  Don’t allow yourself to have low blood sugar or get so hungry that you have to devour a whole bag of chips.  If you eat balanced meals and snacks at regular times your body will run like the machine it is capable of.
• Keep sugar to a minimum.  Eating sugar promotes a taste for sugar, thus you will want more sugar!  Sugar promotes inflammation and increase weight gain.  If you have not already remove soft drinks out of your life, (both diet and regular), which have no health promoting benefits.

Ok gang, that’s my two-cents for making the most of all your hard work and dedication to your fitness and health!  Continue to move your body every day and eat real food to fuel your efforts!

I hope you all have a wonderful August.  I have opened Maryville Yoga Shala and its going great!  Check out our Facebook page @maryvilleshala Instagram page @MaryvilleYogaShala and our website at www.maryvilleyogashala.com    I hope to see you at the studio one day!

“Lokah Samastah Sukhino Bhavantu”  translated to mean “May all beings everywhere be happy and free, and may the thoughts, words, and actions of my own life contribute in some way to that happiness and to that freedom for all.”

Have a great month friends and enjoy your health!

XO Amanda

http://www.nourishyh.com

 

 

 

 

June’s Nourishing Newsletter

Leave a comment June 1, 2018 nourishyh

It’s Summer Y’all!  I love long summer days and the inherent relaxed vibe that summer season gives.  Get-togethers with family and friends are more available, exercise becomes fun instead of a chore and delicious fruits and vegetables are abundant at the farmers markets.

Get ready to learn all things SKIN in this newsletter.  Learn how best to take care of your skin during this summer season.  Why….it’s hard!  In the summer we get more exposure to sun, chlorine and chemicals (examples bug-spray and sun-screen) and we tend to become easily dehydrated which is very hard on the skin.

The Skin is the largest organ of the body.  It is composed of three layers the dermis, the epidermis and the hypodermis.  The epidermis makes skin cells, protects and gives color; the dermis brings blood to the skin and makes sweat, oil and hair; the hypodermis attaches the muscle to the bones, stores fat and controls body temperature.

Some fun facts about the skin:

• the average person’s skin covers an area of 2 square meters.
• skin accounts for about 15% of your body weight.
• the skin renews itself every 28 days.
• your skin has at least five different types of receptors that respond to pain and touch.
• the average person has about 300 million skin cells.
• a single square inch of skin has about 19 million cells and up to 300 sweat glands.

TAKING CARE: The Skin Microbiome

We are quite familiar now with the Gut Microbiome and how important it is to our overall health.  With the use and overuse of antibiotics and pain medicines, an increase in C-Sections limiting the initial exposure to Mom’s beneficial bacteria, poor diets, high stress levels and the lack of outside exposure to soil and dirt we have challanged our gut-microbiomes.  In previous articles I have mentioned ways to increase good bacteria for your gut microbiome such as probiotics, prebiotics, fermented foods, healthier sleep and stress managment.

The Skin Microbiome, just like the Gut Microbiome protects us from infections and dysbiosis by crowding out the “bad guys” and colonizing the “good guys”.   Microbiomes are their own “ecosystem” so to speak.  Your skin is home to more than 1,000 species of bacteria.  The Skin keeps an acidic PH level which inhibits growth of dangerous pathogens, bacteria, fungus and viruses.   The Skin Microbiome aids in keeping the skin barrier whole and hydrated, assists in healing of wounds and helps to protect against sun and allergens.

The skin is under constant assault from environmental agents, harsh cleansers and soaps, deodorants, chemical suncreens and even medications and cosmetics. Our obsession with cleanliness may be doing more harm than good for microbiota balance. Most skin problems (from acne to eczema) likely affect the skin microbiome and may be a result of changes to this ecosystem due to our modern lifestyle.

Here are several ways to help take care of your Skin Microbiome and encourage skin health:

• Drink plenty of water!  Fluids are critical for skin health.
• Spend time outdoors doing activities like gardening and camping to get natural exposure to a variety of soil based organisms.
• To ensure you are getting a diverse colony of bacteria you can take a probiotic with a wide variety of soil based organisms
• Avoid antibacterial soaps & choose biome friendly soap.  Use natural soaps that support the skin’s natural microbiome instead. Some examples are a natural liquid castile soap, goats milk soap and using natural oils such as coconut or jojoba, (as soap) to have on hand.
• Eliminate dryer sheets from your home.  There are many reasons why and one is they can cause allergic dermatitis.  http://www.naturallivingideas.com/dryer-sheets-dangers/
• Use natural fibers like cotton, linen and hemp instead of synthetic fibers which can harbor bacteria that are out of balance with the normal skin ecosystem.
• Sweat most certainly contributes to healthy skin bacteria. Sweat daily either during exercise or in a sauna or steam.  Opening the sweat glands allows toxins to move out from the skin.
• Massage your skin (Abhyanga) with sesame, jojoba or coconut oil.  These oils “feed” the skin.
• Dry brush your skin a few times a week before showering to improve blood and lymphatic flow, which in turn improves the look and texture of your skin.
• Body scrubs are great ways to remove dead skin and allow for new skin growth to come up and out clean and clear.  I prefer salt scrubs to sugar as you get the benefit of  the mineral content of salt.

JUNE’S NUTRITION CORNER: EATING FOR SKIN HEALTH

Have you ever heard of ORAC Values?  These are antioxidant values of foods which are listed in ORAC (Oxygen Radical Absorbance Capacity) units.  ORAC units was originally developed by the National Institute on Aging (NIA) at the National Institutes of Health (NIH).

You can browse foods alphabetically to find their ORAC values, or you can find the highest antioxidants and anti-aging “superfoods”  sorted by their ORAC values – higher values imply a higher measured amount of in vitro antioxidant activity.  Date of most recent update: January 16, 2018. https://www.superfoodly.com/orac-values/

Foods higher on the ORAC scale may be more effective at neutralizing free radicals, which may slow the oxidative processes and free radical damage that can contribute to age-related degeneration and disease.  Note that the highest ORAC valued foods are “superfoods” spices and herbs.  Is it a boost to overall nutrition and antioxidants when you cook with herbs and spices, so do yourself a favor and always add in some to your meals. Here is a great book on the properties and benefits of  spices https://www.amazon.com/dp/B0751NRF46/ref=rdr_kindle_ext_tmb .   And try to incoorporate high ORAC foods like Spirulina and Chaga Mushrooms which you can find in powder and pill forms on Amazon.

Another way to eat for the skin is by color of the food.  You can always find high levels of antioxidants and nutrients in colorful food. Don’t judge a book by its cover, well you can judge food by its color!  A very easy way to eat healthfully is to eat the colors of the rainbow daily.  There is lycopene, beta-carotine, indoles, catechins, flavonoids, cryptoxanthins, anthocyanins, vitamin C and vitamin E in colorful foods.  All which are powerful for skin health.  What Color is Your Diet by Dr. David Gerber is a great reference book for “colorizing your diet”. https://www.amazon.com/What-Color-Your-David-Heber/dp/0060988622/ref=sr_1_1?ie=UTF8&qid=1527851369&sr=8-1&keywords=what+color+is+your+diet

JUNE’S AYURVEDA/YOGA CORNER: MARMA THERAPY

I just completed a continuing education weekend studing the very effective and powerful technique – Marma Point Therapy – taught by my Ayurvedic Teacher/Doctor Dr. Shekar.  Marma Point’s are vital energy points, (centers), in the body, (there are 107 points).  Marma Point Massage promotes health and well-being by stimulating these energy pathways.  Marma points are also addressed during an Ayurvedic Abyhanga massage, (which I reviewed in the last newsletter) and stretching through Yoga.  By moving the skin, fascia and muscles you literally stimulate Marma points to help heal and detoxify organs and systems. You can do your own face and neck Marma Point therapy which:

• enhances lymphatic drainage;
• cures sinusitis problem;
• cures headache;
• helpful in acne and dull skin as it improves blood circulation;
• gives glowing and healthy skin.

If you are interested in learning face and neck Marma points this highlighted article below is chalk-full of information.

https://www.dermveda.com/skintegrative/articles/rejuvenate-your-skin-with-ayurvedic-facial-massage

Two Ayurvedic herbs that are on the top of the ORAC list, and something to consider supplementing with are Triphila and Chyawanprash.  Triphila is a wonderful tonic used mostly for detoxification and bowel tonification. Triphala is made of a blend of three fruits; amla berries, haritaki, and vibhitaki. Each of these tests out high for antioxidant content in their own right and when combined, are believed to offer synergistic benefits.  https://www.banyanbotanicals.com/triphala-tablets-11/

Chyawanprash is a fruit jam and the most popular herbal formula in Ayurveda. The traditional recipe calls for 35 plant extracts, plus ghee and honey.  Chyawanprash rejuvenates all tissues in the body, supports overall strength and energy, supports a healthy immune response, supports heart and respiratory health, tonifies the reproductive system and kindles digestive fire.  https://www.banyanbotanicals.com/info/ayurvedic-living/living-ayurveda/herbs/chyawanprash/

UPCOMING NOURISH YOUR HEALTH CLASSES 

I do not have any classes scheduled in June as of yet, but please email or message me if you have any interest in my Clean Eating Program or Elimination Diet Program for yourself or a small group.

BUT….I do have HUGE NEWS! I am opening Maryville Yoga Shala in July!  Maryville Yoga Shala will offer between 16-20 yoga classes a week taught by myself and four other dedicated, inspiring yoga teachers.  The “Shala” will be a space in the community that will foster health and wellbeing while finding self-realization through practice and reflection.  Maryville yogis can practice in a beautiful, safe space until their heart’s content! We will offer many types of yoga instruction, Bikram to Power and even Beginner’s Vinyasa.

Shala is a Sanskrit word that means “house, home or community”.  It is my intention that this studio feels like home to those that choose to practice there.   I am realizing a long-time dream in this venture and I would love to have you be a part of its birth and journey.  Keep posted on Shala opening through social media https://www.facebook.com/maryvilleshala/  and the forthcoming website www.maryvilleyogashala.com 

JUNE’S NOURISHING RECIPES

Tomatoe, Watermelon, Cucumber and Basil Salad

serves 8

Ingredients: 1 small seedless watermelon, 2 lbs heirloom tomatoes, 2 kirby or other pickling cucumbers,  1/2 cup of goat or feta cheese (omit if dairy free), 3 tbsp of olive oil, 1 tbsp of white balsamic vinegar, 1/2 cup finely chiffonade basil strands, 1 tsp sea salt, 1/4 tsp white pepper.

Directions: Cut the rind away from the watermelon and then cut into 1 inch wedges.  Slice the cucumbers and tomatoes in thin rounds.  Toss the watermelon, tomatoes, cucumbers, arugula, cheese, olive oil, vinegar and basil together in a large bowl.  Season with sea salt and white pepper.  Refrigerate 1-2 hrs and serve chilled.

Baby Arugula and Strawberry Salad 

Ingredients:  Dressing: 1/3 cup fresh lemon juice, 2 tsp Dijon mustard, 2 tsp honey, 1 tsp sea salt, 1/2 tsp ground black pepper, 1/3 cup extra virgin olive oil.  Salad: 10 ounces baby arugula, 1 pound fresh strawberries, hulled and sliced, ½ small red onion, sliced, 8 ounces feta cheese (omit to keep this vegan), 1/4 cup of pecans or walnuts.

Directions: Toast the nuts in a dry skillet until lightly browned and fragrance emits. Combine the dressing ingredients in a small bowl or a jar with a fitted lid. Whisk or shake until emulsified.  In a large bowl, add the arugula and some of the dressing. Toss to coat the arugula. Add the remaining salad ingredients and more dressing. Toss gently.

Until July’s Nourishing Newsletter……

“Lokah Samastah Sukhino Bhavantu”  translated to mean “May all beings everywhere be happy and free, and may the thoughts, words, and actions of my own life contribute in some way to that happiness and to that freedom for all.”

Have a great month friends and enjoy your health!

XO Amanda

http://www.nourishyh.com

May’s Nourishing Newsletter

Leave a comment May 1, 2018 nourishyh

DIGGING DEEP INTO: THE ART OF SELF-CARE

What is the definition of self-care? According to the Oxford Dictionary:

1. The practice of taking action to preserve or improve one’s own health.

1.1 The practice of taking an active role in protecting one’s own well-being and happiness, in particular during periods of stress.

Studies at the Oak Ridge Atomic Research Center revealed that about 98 percent of all the atoms in a human body are replaced every year. You get a new skin every month and a new liver every six weeks. The lining of your stomach lasts only five days before it’s replaced. Even your bones are not the solid structures you might have thought them to be.  The bones you have today are different from the bones you had a year ago.  Experts in this area of research have concluded that there is 100 percent turnover of atoms in the body at least every five years.

This research is empowering and enlightening as we are constantly changing, evolving and de-evolving.  You know that you existed seven years ago; you were there. You also know you exist right now. The same you, or self, who existed then also exists now.  This is why taking care of the mind and spirit is as important (or possibly more) as taking care of the temple that houses them.

By the time we are a young adult we all have to learn how to take care of ourselves.  Prime example: you are on an airplane and the flight attendant tells you if cabin pressure changes to put the oxygen mask on yourself first.  No one is going to take care of you the way you can.   Or can they know what is innately beneficial for you during times of stress or even joy.

Life long ways to have self-care:

Health Coaches look at the complete spectrum of a person to assess and improve self-care.  At different times in life we all need a partner in our health and well-being that keeps us moving in the right direction, or even helps us to chart a new course.   As a health coach, I have listed several ways below that I work with clients to foster and integrate more self- care into their lives.

Mind:

• Know yourself.  Practice stress management. Become knowledgeable about your habitual reactions to stress, and work towards mitigating negative habits.
• Meditate daily.  Train your mind to live in the now and how to be mindful in daily activities.
• Laugh often. Don’t take yourself too seriously.
• Journal about your feelings and experiences.
• Learn new things.  Keep your mind active and engaged with new skills, languages, word games and puzzles.

Body:

• Prioritize sleep.  Foster positive sleep hygiene habits.  Rest when you need to.
• Stretch your body daily (yoga).  Learn deep breathing techniques and use these when stretching.
• Exercise.  Choose an exercise you enjoy so it’s not a chore.
• Massage your body.  Do regular self-massage with nourishing body oils. Give your partner a massage or get a professional massage.
• Take baths with Epsom salts
• Drink warm water with lemon in the morning, and sip room temperature water all day long.
• Eat three balanced meals a day at the right times, properly with attention and reverence.
• Eat fibrous foods for proper elimination.
• Keep sugar, caffeine, alcohol at a minimum.
• Remove toxic chemicals from your home and work.

Spirit:

• Find ways to renew your spirit.  Friends, family, faith, animals.
• Put your feet and hands into the earth. Connect to the source.
• Be out in nature as much as you can.
• Have positive affirmations “ I am powerful”.
• Take a Sabbath day.
• Pray and live in gratitude.
• Filter toxic people and create healthy boundaries.  Say “no” when you need to.

 

MAY’S AYURVEDA/YOGA CORNER

Dincharya – a Sanscrit word translated to mean “The Daily Routine”.   This daily routine is in essence self-care and a powerful way to improve ones health.  Having a Dincharya brings awareness to habits and choices that we make daily.

Dincharya, just as all of Ayurveda, follows the rhythms of nature.   This is the perfect Ayurvedic day full of Dincharya: Waking up before the sun rises to meditate in the calm of the day.  Removing toxins that accumulate over night with tongue scraping, oil pulling (swishing oil in the mouth for several minutes, then spitting it out) and warm lemon water.  Exercising when the body is physically the strongest (6 to 10 am).  Following a Dosha (your inherent constitution) appropriate diet. Eating the largest meal during the peak times for digestion and absorption (10 am to 2pm).  Doing mental work and then calming activities when the nervous system is most active (2pm to 6pm).  Eating a smaller dinner hours (2-3 hours) before you retire for proper digestion.  Taking time to unwind before bed with a book, journal or even a conversation with a loved one over a cup of tea.  Rubbing the soles of the feet with oil to calm the nervous system with essential oils such as valerian, vetiver or lavender.  Finishing the day with mediation and breath work.  Allowing for 7-8 hours of deep sleep to restart the next day.

It might not be possible to integrate all or most of the above into your day, but as you can see there is great benefit in all of them.  Try adding one or two of these for a month and note how it made you feel.  Then try different ones or even add more in subsequent months.  When you add self-care rituals to your day and move with the rhythms of nature you find your mind, body and soul are all impacted positively.

https://www.ayurveda.com/resources/articles/the-daily-routine

Abyhanga: Ayurvedic Oil Massage

One of the most powerful way to foster health in the Ayurvedic Dinacharya routine is a practice called Abyhanga.  Abyhanga is a massage with dosha appropriate warmed oil.  Accumulated stress and toxins in the mind and body are removed during the daily Abyhanga massage. Abyhanga is mostly done by oneself and is part of the daily Dinacharya.  If you are able to find an Abyhanga massage practitioner you can enjoy this massage completely relaxed and it will lead you to a trance like state through the warm oil and long, centering stokes.

https://chopra.com/articles/the-benefits-of-ayurveda-self-massage-%E2%80%9Cabhyanga%E2%80%9D

Yoga Nidra:  Yogic Sleep

Yet another powerful tool for self-care is Yoga Nidra.  Yoga Nidra occurs in the state of consciousness in between wake and sleep.  Yoga Nidra has been said to give the student the benefit of several hours of sleep in just 20-30 minutes of practice.  Other benefits have been reported such as reduced anxiety and PTSD, improved stress response and glucose levels.  During a Yoga Nidra session the brain moves from Beta (awake and active) to Alpha (relaxed yet awake) to Theta (lucid mind, body is asleep).

https://www.huffingtonpost.com/entry/how-yoga-nidra-works_us_58efcea5e4b048372700d692

This powerful meditation technique doesn’t require flexibility or a current meditation practice to gain the benefits.  All you have to do is lay down with a warm cover over you and close your eyes while you are guided to another dimension.  This practice was my go-to when I was over-exhausted with my newborn son being up numerous nights in a row feeding.  I did Yoga Nidra every day during one of his naps and I always felt more refreshed.  I also practice Yoga Nidra in the middle of the night if I wake up and cannot fall back asleep.

Below are two Yoga Nidra CDs you can purchase to experience these benefits at home.

https://www.amazon.com/Yoga-Nidra-Meditation-Relaxation-Conscious/dp/0972471901/ref=pd_sim_14_1?_encoding=UTF8&pd_rd_i=0972471901&pd_rd_r=EB5FEQTPY0N79DN0D38C&pd_rd_w=LBmeo&pd_rd_wg=6dkQS&psc=1&refRID=EB5FEQTPY0N79DN0D38C

https://www.amazon.com/dp/9163094886/?tag=mh0b-20&hvadid=3486779964&hvqmt=e&hvbmt=be&hvdev=c&ref=pd_sl_1wba5zxtsb_e

UPCOMING NOURISH YOUR HEALTH CLASSES

Elimination/Provocation Diet May 3-June 6

The elimination/provocation diet removes food groups for two weeks then adds them back in one by one, determining your body’s reactions for sensitivities.  Food sensitivities cause your body produces a low-level of inflammation which leads to any of the below examples.

• Weight Gain / Weight Loss
• Fatigue / Lethargy
• Foggy Thinking / Memory Issues / Lack of Focus
• Moodiness / Anxiety / Depression / Racing Thoughts
• Aggression / Hyperactivity
• Gas / Diarrhea / Constipation / Bloating / Cramping
• Irritable Bowel Syndrome (IBS)
• Reflux (GERD)
• Recurring Nausea & Vomiting
• Muscle Pain / Joint Pain / Chronic Pain
• Headaches / Migraines
• Sinus Congestion / Chronic Coughing
• Asthma
• Skin Rashes / Eczema / Psoriasis / Hives/Acne
• Heart Palpitations / Rapid Pulse / Rapid Breathing
• Heartburn
• Numbness / Tingling

I will give you a guided step-by-step plan to complete this diet in a supportive group setting.  You will receive weekly menus, recipes, grocery lists and wellness guidelines for six weeks.   Days 1-2 are a cleansing detox, 3-14 are elimination diet meals and 15-42 are reintroduction meals.

Cost $175

MAY’S NOURISHING RECIPIES

Endive Beet Bites

Prep Time: 5 min | Cook Time: 20 min | Servings: Yields 20-30 bites

Ingredients: 2 medium beets, tops trimmed, 1 bay leaf, 1/2 tsp salt, 3 heads of endive (purple or green), 1/4 cup crumbled walnuts, 1/2 cup of tahini dressing (2 tbsp of tahini, 1 tbsp of olive oil, 1 tbsp of lemon juice, 1/4 tsp salt, 1/8 tsp pepper all mixed well) 1tbsp of fresh herbs to garnish.

Directions:  Place beets in a medium saucepan with a metal steam insert and one bay leaf. Put enough water in the pan to just the base of the insert.  Place the lid on the pan. Bring water to a simmer and cook for 15-20 minutes, (keep an eye on the water level and add more if need be), or until beets are tender when poked with a fork.  Remove from heat and drain. Once cooled enough to handle, remove skin by rubbing with paper towel or by using a vegetable peeler. Slice beets into thin wedges.

Top each endive leaf with 2 slice of beets, walnut crumble, tahini dressing, and fresh herbs.

Asparagus Basil Salad

Servings: Serves: 4-6

Ingredients: 1 lb asparagus, trimmed and cut into 1 inch pieces, 1 cup grape tomatoes, halved, 1 ripe avocado, cut into cubes, 1 cup sliced basil leaves, ¼ cup olive oil, 2 tsp. lemon juice, 2 tsp. dijon mustard, ½ teaspoon celtic sea salt, ½ teaspoon ground black pepper

Directions:  Steam asparagus for 5-7 minutes until fork tender, Place asparagus, tomatoes and basil in a large bowl. Mix olive oil, lemon juice, and mustard in a small container.  Top the asparagus, tomatoes, basil with the dressing.  Add the avocados at the end and lightly toss. 

Sprinkle with salt and pepper.

Until June’s Nourishing Newsletter……

“Lokah Samastah Sukhino Bhavantu”  translated to mean “May all beings everywhere be happy and free, and may the thoughts, words, and actions of my own life contribute in some way to that happiness and to that freedom for all.”

Have a great month friends and enjoy your health!

XO Amanda

http://www.nourishyh.com

April’s Nourishing Newsletter

Leave a comment April 1, 2018 nourishyh

APRIL’S NUTRITION CORNER

Intermittent Fasting and Calorie Restriction

We all pretty much have the same goal in that we want to live a long, healthy, productive life.   What if I told you researchers have found a possible fountain of youth within a certain lifestyle and diet? Let’s dive into this panacea of intermittent fasting and ketosis.

Intermittent fasting can be defined as a window of time where you are alternating eating versus not eating. There are several ways to intermittent fast with the most common approaches being food is only consumed within an 8 hour window each day, not eating certain days of the week, alternating normal caloric days with lower caloric days or eating fewer meals a day.

What happens when we fast that shows this a healthy venture?

When we eat our bodies turn food into glucose for fuel. Excess glucose that our body doesn’t need gets stored in the liver. After 10-12 hours glucose stores become low and we will have the “hangries” or become light-headed, irritable or even get a headache. But here is when the good stuff begins. When there is little glycogen left in the liver fat cells are triggered to release fats into your bloodstream. Fats then are converted by the liver into energy for the body and brain to use for fuel. Researchers have shown a 60% increase in using fat for fuel when the body has been fasting for 12-24 hours with the most change at 18+ hours.

Other benefits studied (mostly in animal studies):

• Less demand to produce insulin, (hormone that regulates blood sugar) thus better responsiveness to insulin;
• Lowered BMI with corresponding weight loss and maintenance of desired weight;
• Lowered cardiovascular risk;
• Improved cognitive recall and memory;
• Increased human growth hormone which facilitates muscle growth, gain and fat burning;
• Cellular repair and mitochondrial efficiency processes are improved;
• Aging genes are temporarily “turned off thus slowing down the again process;
• Improved sleep and rebalancing of natural circadian rhythms.

https://www.rd.com/health/wellness/intermittent-fasting-benefits/

What is Ketosis?

Burning fats for fuel instead of glucose releases ketones into the bloodstream. Keeping in mind that most ketones are released into the body after 18+ hours of fasting. Ketones release a molecule called BDNF. BDNF strengthens neurons and neural connections increasing memory. Subsequently, being in Ketosis has been shown to improve early signs of dementia in as little as 6 weeks.  http://www.alzheimersanddementia.com/article/S1552-5260(16)30935-9/abstract

Producing more ketones by eating more fatty foods and lowering carbohydrates does not have the same benefit as fasting. Researchers have shown a 4-fold increase in ketones by altering macro energy sources (fat vs. protein and carbs) vs. a 20-fold increase with intermittent fasting.  Uncertain about eating more fatty foods? A recent study at the Salk Institute for Biological Studies in La Jolla, California, showed that mice that feasted on fatty foods for eight hours a day and subsequently fasted for the rest of each day did not become obese or show dangerously high insulin.  https://www.salk.edu/news-release/salk-study-may-offer-drug-free-intervention-to-prevent-obesity-and-diabetes/

How do you implement intermittent fasting into your lifestyle?

If you are having trouble losing weight or want to experiment with a calorie restricted diet/intermittent fasting, shift your meal schedule to an 8-hour window each day.  An example would be eating breakfast between 9:00 am-10:00 am and dinner at 5:00 pm.

One way that has been successful for myself and my clients, is to start your morning in a fasted state with aerobic exercise. It doesn’t matter what that is as long as you are working your cardiovascular system. You can walk, run, swim, bike, hike, or practice yoga for example, for 30-45 minutes.  Drink water to keep hydrated and if you must have some caffeine beforehand have your tea or coffee black. This early morning workout will give a boost to the metabolism and lengthen the fasted state, which enables you to finish up glycogen fuel stores to access fat fuel stores.

Secondly, start eating dinner several hours before you retire. Eating dinner between 5-5:30 pm may seem early but it allows your body to fully digest your food before you lie down for a good nights rest.   Your body will have more ability to rest and repair while you sleep.

Intermittent fasting can be a great strategy for weight loss and overall health when approached cautiously.  There can be risks associated with intermittent fasting and I would recommend that you use guidance from a qualified healthcare provider who can help determine if it’s right for you.  Intermittent fasting should always be avoided during pregnancy and breastfeeding, if you have had eating disorders and during times of increased stress.  Additionally, there are health risks associated with diets that are too low-calorie, including nutritional and electrolyte deficiencies.

APRIL’S FITNESS CORNER

The dreaded back pain….how to avoid and how to help.

I recently stumbled upon this article https://www.npr.org/sections/health-shots/2018/02/26/587735283/lost-art-of-bending-over-how-other-cultures-spare-their-spines?__s=jjx9yemf4pmk9jbbjhvg  It reinforced the many times I have tried to tell my yoga students, or myself for that matter, to bend from the HIPS not the waist.  This article highlights the importance of how you bend over directly affects your spine health.

Now, you need to keep your hamstrings open and flexible to have successful hip hinging capabilities.  So read the article and follow his directions when bending over.  Then try this experiment:  stretch your hamstrings once a day for 30 days.

How to do:

1. Grab a hand towel, necktie or yoga strap and lay on the floor.
2. Bend one knee and touch that foot to the ground (more flexible you can straighten that leg while extending the other).
3. Place the strap at the sole of the other foot and straighten the leg as much as you can up toward the sky.
4. Lengthen your spine by extending your tailbone towards the floor and keep you head and shoulder down.
5. Do each leg for 30-45 seconds.   You can repeat two times if you have time.

Take a look at this photo and see how I am folded over at the hips, not waist.

So learn and use this proper bend-over technique and open your hamstrings (and hip flexors) to keep back pain at bay!

The second article that I have to share is this one: “Physically Fit Women Almost 90% Less Likely to Develop Dementia.”   http://neurosciencenews.com/women-fit-dementia-8638/?__s=jjx9yemf4pmk9jbbjhvg.   I hate to say that just as all of us know someone who has, or is dealing with cancer, all of us know someone that has, or is dealing with dementia.   To find encouraging news, especially how fitness markers directly correlate with improved brain health is to be shouted out!  Put on your sneakers, bike shoes or swim goggles and get that heart rate up!  Also remember that being in ketosis has been shown to reduce early stage dementia in as little as 6 weeks.  Two strong ways to keep your brain as healthy as your heart!

APRIL’S YOGA/AYURVEDA CORNER 

 

Ayurveda: Sanskrit word translates to mean the Science of Life.  Ayurveda is a complete healing science over 5000 years old.  As a certified practitioner, I will be diving into this topic each month.

At the heart of Ayurveda’s system is the concept of the three Doshas, or constitutions.  Constitutions are made up of the five basic elements.  Ether (Space) and Air make up the Vata Dosha, Fire and Water make up the Pitta Dosha and Water and Earth make up the Kapha Dosha.  All of us have these elements in us, but all of us have a differing amount. We are born with a specific Dosha makeup called Prakruti and that doesn’t change.  External forces constantly push and pull our Prakruti, which is what we look to balance for optimal health.

The beauty of Spring, with it’s blooming flowers, emerging leaves and rain showers is in Ayurveda the Kapha time of year.  Spring is a time of new beginnings and a chance to release stored energy from the winter.  This release of excess Kapha energy can cause a variety of imbalances such as mucus buildup in the sinus, lungs and colon, excess weight, water retention, feelings of heaviness, fatigue and lethargy.  As Kapha is a combination of Water and Earth elements, Kapha’s function in the body is structure and growth, (cells and growth hormones) as well as lubrication, (fluids) and immune functions from the thymus gland.   

Kapha’s qualities or characteristics are oily, cold, heavy, dense and smooth.   To help balance out this excess of Kapha energy we move towards the opposite qualities since like increases like.  Examples of opposite qualities are dry, warm, light, fluid, sharp.  Below are several ways that you can help eliminate the excess Kapha in your system:

1. Wake up before 6 am.  Kapha time of day is 6-10 am.  If you sleep past 6am you will experience more grogginess and it will be harder to get up.
2. Increase more pungent foods and spices (chili peppers, onions, ginger, cumin, garlic, radish, cauliflower), bitter foods and spices (dark leafy greens, brussel sprouts, olives, grapefruit, cabbage) and astringent foods and spices (beans, sprouts, most raw veggies, lemon, berries, cranberries, pomegranate, echinacea) into your diet and reduce oily, sour, salty and sweet foods, herbs and spices.
3. Use warming spices such as cardamom, cloves, fennel, thyme, oregano, turmeric, ginger and myrrh.
4. Reduce or avoid dairy.
5. Avoid ice-cold drinks.
6. Diuretics can be helpful with water retention so increase parsley, fennel, cilantro, garlic, grapefruit, cabbage and greens.  You can implement a green juice with extra parsley, watercress, nettles and dandelion greens.
7. Sweat more.  Sweating is helpful in eliminating water and cleaning the blood and lymphatic system.
8. Increase your intensity in your fitness routine.   Do more Vinyasa flowing classes or Hot Yoga for sweating and movement; increase your pace or do intervals when running, swimming or cycling.
9. Body brush.  Dry body brushing is a very effective way to move the lymphatic system and get rid of stubborn cellulite if done regularly and the right way (towards the heart and lymph nodes).
10. Use Kapha balancing essential oils to help move fluids and increase circulation.  Some of these oils are cinnamon, nutmeg,  ginger, cardamom, orange, valerian, lemongrass, spearmint, peppermint, eucalyptus, camphor, rose, jasmine, hibiscus and sandalwood.
11. Use essential oils in the following ways:
    1. Make a mixture of a neutral carrier body oil (sweet almond oil, apricot kernel oil or jojoba oil) with essential oils to blend and apply to skin immediately out of the shower or bath.
    2. Use in the shower instead of a body wash (oil will work better anyway and the steam will allow deeper penetration into the body).
    3. Use as a steam with hot water and take a towel over your face to open up the sinuses.
    4. Add a few drops to a warm bath with Epsom salts to relax at night.

UPCOMING NOURISH YOUR HEALTH CLASSES

44012349 – tomatoes,onion,coriander sliced preparation for cooking

Clean Eating Program: April 2-29th

Let me start by defining what clean eating means to me, and how I went about designing a clean eating program. Clean eating follows these principles:

• A diet based on seasonal, colorful, nutrient-dense foods.
• More alkaline forming foods versus acidic forming foods.
• These meals include vegetables cooked or “dressed” with healthy fats, a smart amount of high-quality protein and low-glycemic carbohydrates.
• Food that makes you feel good, light and “clean”
• No refined flours or grains, no added sugars, no trans-fats, no gluten, no nitrates, chemical additives, colors or dyes, no GMO’s, no over processed foods.
• Limited dairy: only hormone-free, full-fat goat or sheep’s milk cheeses, ghee and or raw cow’s milk products.

During this clean eating program you do cook the majority of your own food. The purpose of this is:

1. So you know what is in your food.
2. You understand what it takes to keep yourself well fed.
3. You will form new habits food prepping and cooking that will go beyond the 30 days.
4. You rekindle or find the pleasure of cooking your own healthful meals.

I supply weekly menus with corresponding recipes and a grocery lists.  The meal plan will have two meals a day, (breakfast and dinner) and two snack options.  You will have carryover meals that will serve as the next days lunch or give space to provide an opportunity for an away from home meal.

The cost for this program is $140 for four weeks.  Weekly menus are emailed by Friday afternoon so you can shop and food prep over the weekend.   You will receive two 30-minute phone-coaching sessions during the program for Q&A and support.

Benefits:

• Weight loss
• Better sleep
• Clearer skin
• Lowered blood pressure and cholesterol
• Improved eating habits

Testimonials from prior Clean Eating Program clients:

“I really enjoyed trying new ingredients and recipes and it made me happy to be including higher quality foods in meals for both myself and my family. It was great to have leftovers so often”.

“I tried out new and diverse recipes. I did more meal prep and got my eating back on track.”

Example Recipes from April’s Clean Eating Program:

ADZUKI BEAN and SEA VEGETABLE SOUP

Ingredients: 1 cup adzuki beans, soaked for 8 to 12 hours, 1 tablespoon coconut oil or olive oil, 1/2 onion, diced, 3 to 4 cloves garlic, crushed, 1-inch piece of ginger, grated, 2 to 3 carrots, diced, 1 to 2 stalks celery, diced, 4 to 6 shiitake mushrooms, sliced, 1 to 2 strips wakame, broken into small pieces, 8 cups water or homemade stock, 2 teaspoons sea salt (omit or lessen if you are using a salted stock).  Optional Garnishes: chopped cilantro, sesame oil, rice vinegar, coconut aminos, gluten-free miso

Directions:  Sauté the diced onion in the oil for about 5 minutes, or until softened. If you are making this recipe on the stove, then add the remaining ingredients to a 3 to 4-quart pot cover and simmer for about 45 minutes.  If you are using a crock pot, then add the sautéed onions to the pot and then add the remaining ingredients, cover, and cook on low for 8 hours or high for 4 to 5 hours.

To test and see if the beans are cooked you can take a few out and mash them between your fingers. They should be soft and mash easily. If not, continue to cook until done. Serve hot with optional garnishes   Source: http://www.NourishingMeals.com

CRUNCHY QUINOA and CABBAGE SALAD

Servings: Serves 6

Ingredients: 1 cup tricolor quinoa, 2 cups water, 1/4 teaspoon sea salt, plus more for cooking quinoa, 4 cups thinly sliced green cabbage, 1 carrot, sliced into thin rounds, 5 radishes, thinly sliced, 3 scallions, chopped, 2 tablespoons mustard seeds, 1/4 cup extra virgin olive oil, 1 tablespoon plus 1 teaspoon ume plum vinegar or rice vinegar, 1 teaspoon coconut palm sugar, Zest and juice of 1/2 lemon, Freshly ground black pepper, 1-1/2 cups halved cherry tomatoes, 1/4 cup sunflower seeds, toasted 1/4 cup chopped fresh flat-leaf parsley or cilantro

Directions: Place quinoa pot or rice cooker with water and pinch of salt. Bring to boil, reduce heat and simmer covered until quinoa is tender and water is absorbed. Remove from heat and cool before fluffing.

Place cabbage in large bowl and sprinkle evenly with 1/4 teaspoon salt. Firmly massage cabbage until it breaks down and softens (will reduce to about half original volume). Add carrot, radishes and scallions and toss. Fold in quinoa and set aside.

In small skillet over medium heat, dry-roast mustard seeds until lightly browned and just starting to pop. Remove from heat and whisk in olive oil, vinegar, coconut sugar, lemon zest and lemon juice. Season to taste with freshly ground pepper.

Pour dressing over salad and toss to coat. Fold in tomatoes, sunflower seeds and parsley and serve.

Source: http://terrywalters.net/2014/08/crunchy-quinoa-and-cabbage-salad/

Until May’s Nourishing Newsletter……

“Lokah Samastah Sukhino Bhavantu”  translated to mean “May all beings everywhere be happy and free, and may the thoughts, words, and actions of my own life contribute in some way to that happiness and to that freedom for all.”

Have a great month friends and enjoy your health!

XO Amanda

http://www.nourishyh.com

March’s Nourishing Newsletter

2 Comments March 1, 2018 nourishyh

VACATION TIPS: enjoy your vacation without sabotaging your health

It’s March and that means Spring Break with a vacation planned and fingers crossed warmer weather!   So how do you make your vacation as carefree as possible without sabotaging your fitness and healthy routines?   By planning ahead and being proactive rather than reactive. It has been shown that fitness gains are not lost before two+weeks, (endurance performance goes down by about 4 to 25% after 3-4 weeks in trained athletes (Bosquet and Mujika, 2012). This means you can mindfully enjoy your vacation! Just strive to keep balance with your wellness habits for this time away from home.

Here are my tried and true ways to keep healthy while vacationing:

What about your exercise….

Aim for thirty minutes of exercise once a day to move your body and stay engaged in fitness. If your hotel has a great gym then lucky you, but if you are in accommodations without a gym then here are a few ways to get going so you won’t miss a beat.

1. Music –a few playlists one for yoga and one for cardio/weight training.
2. Travel yoga mat- this comes in handy for yoga and doing circuits. https://www.amazon.com/Jade-Yoga-Voyager-Mat/dp/B01AGWGJZQ/ref=pd_sbs_200_3?_encoding=UTF8&pd_rd_i=B01AGWGJZQ&pd_rd_r=89HCW89KQ5N0EFV97062&pd_rd_w=YBXlH&pd_rd_wg=c7hqK&refRID=89HCW89KQ5N0EFV97062
3. IPAD to stream yoga or fitness videos. I like YogaUOnline and Grokker for Yoga and Kettlebell workouts.
4. Rubber resistance band to do different exercises (shoulder presses, biceps curls, rows, glutes and many more).
5. Jump rope – do a full body workout circuit and add in jump rope and jumping jacks for a cardio boost.
6. Swim cap and goggles if appropriate.
7. Sneakers – walk to explore your surroundings and get your steps in.

What about your diet…..

Of course you should enjoy your vacation and let loose a little. But don’t make it a train wreck. We need to keep our bowels moving with plenty of fiber and probiotics, we need to get our healthy fats in and we need to have easy to pack snacks (aim for less than 200 calories in a snack) which will keep us from eating the wrong things at meal time. You can easily make meals out of the below suggestion or add ingredients in for extra nutrition.

1. Water bottle – keep it full
2. Individual servings of nut butters (Artisana and Justin’s) to put on your fresh fruits and veggies. https://www.amazon.com/Artisana-Organics-Butters-Squeeze-Certified/dp/B06ZY4TKJ3/ref=sr_1_1_s_it?s=grocery&ie=UTF8&qid=1518897076&sr=1-1&keywords=artisana+packs&dpID=51XdRcITvEL&preST=_SY300_QL70_&dpSrc=srch
3. Ground flax and chia seeds to throw in your oatmeal or smoothies. https://www.amazon.com/Carrington-Farms-Gluten-Organic-Packaging/dp/B00VLEANNS/ref=pd_sbs_121_2?_encoding=UTF8&pd_rd_i=B008P0BKG0&pd_rd_r=CQ0VCP3RQEEJ652R710C&pd_rd_w=Djho6&pd_rd_wg=PV0so&refRID=CQ0VCP3RQEEJ652R710C&th=1
4. Pieces of 70% dark chocolate – better than eating a whole desert every night. One or two nights a week max for a restaurant desert, but a few pieces of dark chocolate a night is fine.
5. Kale chips – great snacks and easy to find in your local grocery store.
6. Epic bars – high quality protein snacks. https://www.amazon.com/Epic-Natural-Chicken-Sriracha-ounce/dp/B00V4KWGEI/ref=sr_1_4_s_it?s=grocery&ie=UTF8&qid=1518897140&sr=1-4&keywords=epic%2Bbars&dpID=51h4ky7ox3L&preST=_SY300_QL70_&dpSrc=srch&th=1
7. RX bars, Kind bars or Go Macro bars- look for low sugar, good protein and fats to sustain you in between meals.
8. Nuts, dried chickpeas, shredded coconut – healthy fats and fiber to use as salad toppings or snacks.
9. Teas – every night wind down with a cup of chamomile or peppermint tea.
10. Hummus cups, cut up celery, carrots for the plane or car when replacing a meal.

What about your beauty routine….

My travel skin care bag is often as bulky as my clothes are on a sunny vacation. For some reason I have more time to enjoy a shower and get ready on a vacation so I make the most of it by bringing along products that make me feel and look my best.

Here are some great items to take as long as a few must-haves.

1. Sunscreen – look for a physical block and bring plenty of it http://www.sanitas-skincare.com/shop/sun-protection
2. A wide-brimmed hat and a white long sleeve waterproof shirt to keep covered.
3. Exfoliating and hydrating face masks- if you are away for a week or more bring one of both. Keep your sample packets during the year to utilize for vacations.
4. Travel size beauty products – find a company you love who sells travel size beauty products. ( http://www.sanitas-skincare.com/store/sensitive-kit ).
5. Aloe Vera – great to hydrate the skin and to keep on hand for the dreaded over exposure of sun.
6. Essential oils – lavender, peppermint, tea tree, thieves.   Lavender for sleep, burns, blemishes; peppermint for GI upset or headaches; tea-tree for blemishes, rashes; thieves for immunity.
7. Moroccan Oil hair treatment- great for fly-away’s and combats dehydrated, dry hair that comes with the sun, wind and ocean.  https://www.moroccanoil.com/us_en/hair-care-moroccanoil-treatment-original-us
8. Topical C – super moisturizer, speeds recovery of scabs, scars and burns; soothes wind and sunburns. (http://www.sanitas-skincare.com/store/topical-c )
9. A beautiful smelling soap or shower gel and body lotion that is SLS and Paraben free.

What supplements to take…..

No one wants to get sick, especially when you are on vacation. It seems the week before we leave we are so busy and inevitably get run down. Then we get exposed to numerous bacteria and virus germs in the airports and airplanes. So be extra mindful before you leave to eat well, rest and take your supplements. Don’t skip on this because this vacation is long overdue.

1. Probiotics – take a multi-strain, shelf-stable brand like BioKult daily https://www.amazon.com/Bio-Kult-Advanced-Probiotic-Multi-Strain-Capsules/dp/B004SGO4DG/ref=sr_1_4_s_it?s=hpc&ie=UTF8&qid=1518896248&sr=1-4&keywords=bio%2Bkult%2Bprobiotic&dpID=510C9OyhDTL&preST=_SY300_QL70_&dpSrc=srch&th=1
2. Activated Charcoal – always on hand for GI upsets, overindulge in alcohol and/or food poisoning.
3. Vitamin C – critical while traveling. Take 1000mg of an ester’d C daily.
4. Digestive enzymes – very helpful when eating rich foods or multiple meals away from home.
5. Calm- magnesium supplement that helps sleep, bowels, muscle aches and pains. Take nightly with your tea. https://www.amazon.com/Natural-Vitality-Stress-Raspberry-flavor/dp/B001MJT6IA/ref=sr_1_fkmr0_1_a_it?ie=UTF8&qid=1518896144&sr=8-1-fkmr0&keywords=calm%2Bmagnesium%2Bpowder%2Btravel%2Bpackets&th=1
6. Multi Vitamin – keeps you on track with all of your micronutrient needs.
7. Fiber – its hard to get the recommended fiber intake of 25 grams per day when traveling so bring some fiber packets to boost your intake. https://www.amazon.com/dp/B00024D5IS/ref=psdc_3774101_t1_B07743LDYM?th=1
8. Green powder- alkalines and detoxifies- throw in your fiber drink, smoothie or juice.
9. Arnica –for bruising, swelling and inflammation. https://www.amazon.com/Boiron-Arnicare-Tablets-Homeopathic-Remedy/dp/B006I7IUUQ/ref=sr_1_6_s_it?s=hpc&ie=UTF8&qid=1519070912&sr=1-6&keywords=arnica%2Btablets&dpID=51ncQYr9DzL&preST=_SY300_QL70_&dpSrc=srch&th=1
10. Collagen peptides – get extra amino acids and keep hair, nails and skin glowing. Add to a hot drink at night for better sleep and an easy tummy in the morning. https://www.amazon.com/Vital-Proteins-Grass-Fed-Collagen-Peptide/dp/B01INLL70O/ref=sr_1_9_s_it?s=hpc&ie=UTF8&qid=1518896201&sr=1-9&keywords=vital+proteins+collagen+peptides
11. Elderberry extract- either in the lozenge form or tincture to help prevent illness.

Just a little more preparation and maybe a bigger suitcase but you will be so happy you have kept your families bodies and minds healthy and happy. Enjoy, have fun and here’s to a great vacation!

 

UPCOMING NOURISH YOUR HEALTH CLASS AND MARCH’S RECIPES

Clean Eating Program: April 2-29th

Let me start by defining what clean eating means to me, and how I went about designing a clean eating program. Clean eating follows these principles:

• A diet based on seasonal, colorful, nutrient-dense foods.
• More alkaline forming foods versus acidic forming foods.
• These meals include vegetables cooked or “dressed” with healthy fats, a smart amount of high-quality protein and low-glycemic carbohydrates.
• Food that makes you feel good, light and “clean”
• No refined flours or grains, no added sugars, no trans-fats, no gluten, no nitrates, chemical additives, colors or dyes, no GMO’s, no over processed foods.
• Limited dairy: only hormone-free, full-fat goat or sheep’s milk cheeses, ghee and or raw cow’s milk products.

During this clean eating program you do cook the majority of your own food. The purpose of this is a) so you know what is in your food b) you understand what it takes to keep yourself well fed c) you will form new habits food prepping and cooking that will go beyond the 30 days d) you rekindle or find the pleasure of cooking your own healthful meals.

I supply weekly menus with corresponding recipes and a grocery lists.  The meal plan will have two meals a day, (breakfast and dinner) and two snack options.  You will have carryover meals that will serve as the next days lunch or give space to provide an opportunity for an away from home meal.

The cost for this program is $140 for four weeks.  Weekly menus are emailed by Friday afternoon so you can shop and food prep over the weekend.   You will receive two 30-minute phone-coaching sessions during the program for Q&A and support.

Benefits:

• Weight loss
• Better sleep
• Clearer skin
• Lowered blood pressure and cholesterol
• Improved eating habits

Testimonials from prior Clean Eating Program clients:

“I really enjoyed trying new ingredients and recipes and it made me happy to be including higher quality foods in meals for both myself and my family. It was great to have leftovers so often”.

“I tried out new and diverse recipes. I did more meal prep and got my eating back on track.”

Example Recipes from my Clean Eating Program:

Simple Spinach and Butternut Squash Daal

Prep Time: 10 mins | Cook Time: 30 mins | Servings: Serves: 4

Ingredients: 1 cup red lentils, 1 cup diced butternut squash, 3 tablespoons olive oil, ¼ cup chopped red onion, 1 inch ginger, minced, 2 garlic cloves, minced, ¼ teaspoon ground turmeric, 1 teaspoon salt, 1 fresh red chilli, 1 teaspoon cumin seeds, 4 cups raw spinach OPTIONAL, 1 handful of fresh curry leaves, 1 teaspoon mustard seeds

Directions: Rinse lentils well using a mesh strainer.  In a medium-hot skillet, sauté chopped onions and garlic in the olive oil for about 5 minutes. Add rinsed lentils, ginger, turmeric, sea salt, cumin seeds, and red chili. Add optional mustard and curry leaves here as well.  Cover this mixture with about 1 inch of water and bring to a boil, continue adding water 1 cup at a time (or you may use vegetable stock) and stir occasionally until the water is absorbed and the lentils are cooked until soft and tender. Add in butternut squash after about 10 minutes. This whole cooking process will take up to 30 minutes. Once lentils are soft, add in raw spinach and cook down for another 5 minutes.

To serve: serve on a bed of basmati rice, or Cauliflower Rice. Garnish with fresh lime, cilantro, parsley, extra red chili slices, and any proteins you enjoy.

Notes: For added flavor, use vegetable or chicken stock instead of filtered water during the cooking process

Source: http://nutritionstripped.com/simple-spinach-butternut-squash-daal/

Colorful Beet Salad with Carrot, Quinoa & Spinach

Prep Time: 30 mins | Cook Time: 15 mins | Servings: 2 to 4 salads

Ingredients: Salad ½ cup uncooked quinoa, rinsed, 1 cup frozen organic edamame, ⅓ cup slivered almonds or pepitas, 1 medium raw beet, peeled, 1 medium-to-large carrot peeled, 2 cups packed baby spinach or arugula, roughly chopped, 1 avocado, cubed

Vinaigrette, 3 tbsp. apple cider vinegar, 2 tbsp. lime or lemon juice, 2 tbsp. olive oil, 1 tbsp. chopped fresh mint or cilantro, 1 tbsp. honey or maple syrup, 1 teaspoon Dijon mustard, ¼ teaspoon salt, Freshly ground black pepper, to taste

Directions: Cook the quinoa: First, rinse the quinoa in a fine mesh colander under running water for a minute or two. In a medium-sized pot, combine the rinsed quinoa and 1 cup water. Bring the mixture to a gentle boil, then cover the pot, reduce heat to a simmer and cook for 15 minutes. Remove the quinoa from heat and let it rest, still covered, for 5 minutes. Uncover the pot, drain off any excess water and fluff the quinoa with a fork. Set it aside to cool.

Cook the edamame: Bring a pot of water to boil, then add the frozen edamame and cook just until the beans are warmed through, about 5 minutes. Drain and set aside.

Toast the almonds or pepitas: In a small skillet over medium heat, toast the almonds or pepitas, stirring frequently, until they are fragrant and starting to turn golden on the edges, about 5 minutes. Transfer to a large serving bowl to cool.

Prepare the beet(s) and/or carrot: Chop them as finely as possible using a sharp chef’s knife OR prefferably grate them on a box grater. If you have a spiralizer, you can spiralize them using blade C, then chop the ribbons into small pieces using a sharp chef’s knife.

Whisk together all of the vinaigrette ingredients until emulsified.

Assemble the salad: In your large serving bowl, combine the toasted almonds/pepitas, cooked edamame, prepared beet(s) and/or carrot, roughly chopped spinach/arugula, cubed avocado and cooked quinoa.

Finally, drizzle dressing over the mixture (you might not need all of it) and gently toss to combine. You’ll end up with a pink salad if you toss it really well! Season to taste with salt (up to an additional ¼ teaspoon) and black pepper. Serve alone or with any proteins you enjoy..

To sign up for April’s Clean Eating Program can use this Paypal link on my website http://www.nourishyh.com/programs.html

Until April’s Nourishing Newsletter……

“Lokah Samastah Sukhino Bhavantu”  translated to mean “May all beings everywhere be happy and free, and may the thoughts, words, and actions of my own life contribute in some way to that happiness and to that freedom for all.”

Have a great month friends and enjoy your health!

XO Amanda

http://www.nourishyh.com

February’s Nourishing Newsletter

1 Comment February 1, 2018 nourishyh

February is Heart Awareness Month!  So all things heart healthy are in this month’s Nourishing Newsletter….

As far as diet/lifestyle goes there are some nonnegotiable’s in my book to keep your ticker ticking (in no particular order).

1. Don’t smoke
2. Make exercise a priority.  Do a form of exercise you enjoy preferably 5 days a week.
3. Meditate and find ways to relieve stress
4. Breathe deeply and often
5. Supplement your diet with a high quality fish oil and vitamin D3
6. Increase your Omega 3 fatty acids (fish, DHA, walnuts, flax seeds) and decrease your Omega 6 fatty acids (refined vegetable oils, processed and restaurant foods)
7. Eliminate soda including diet soda
8. Eliminate trans-fatty acids and hydrogenated seed oils
9. Increase heathy fats (extra virgin olive oil, coconut products, avocados, nuts and seeds)
10. Decrease or eliminate sugars in the diet (especially white sugar)
11. Decrease or eliminate over processed foods
12. Decrease unnecessary intake of carbs
13. Increase vegetable intake to 8 servings a day
14. Drink as much water as you can
15. Cook at home 70+% of the time
16. Connect with loved ones and keep your close friends close
17. Donate as much time as you can to a good cause
18. Have a spiritual practice

FEBRUARY’S NUTRITION CORNER

One of my favorite ways to eat  just topped US News and World Health Report 2018’s list of “best diets overall” – the Mediterranean Diet, which received high marks for being healthy and easy to follow, and potentially effective for weight loss in both the short and long-term.

What has made the Mediterranean diet one of the healthiest ways of eating and living?  Inhabitants of this region have maintained remarkable health: They have lower rates of heart disease, cancer, and diabetes when compared to the United States, Japan, and Canada.

The Mediterranean diet consists of natural, whole foods and excludes processed and refined foods. Important lifestyle factors include the value placed on relationships, pleasure, leisure, and physical activity, all which reduce stress and contribute to physical and mental well-being.

The Mediterranean diet includes an abundance of extra virgin olive oil and seasonal fruits and vegetables as well as whole, unprocessed grains. Wild fish is highly encouraged as well as dairy products, especially from goats and 3-4 eggs per week.  Nuts are included as snacks since they contain high amounts of omega-3s. Meats and saturated fats are savored in moderation, usually on special occasions.

A large part of the Mediterranean diet is simple, and uses seasonings like basil, oregano and lemon. It’s recommended that wine consumption remain at 1-2 small glasses daily, and coffee is consumed moderately for pleasure and mental stimulation.

Foods to include:

• Vegetables
• Fruits
• Whole grain
• Fish
• Meats
• Dairy
• Nuts
• Olive oil

Foods to avoid:

• Processed foods
• Refined foods

Sources:

Mediterranean Diet  www.health.usnews.com

Mediterranean Diet  www.mediterraneandiet.com

UPCOMING NOURISH YOUR HEALTH CLASS 

It’s still not too late to sign up for February’s Elimination Diet Group. It officially begins on Feb 1 but we can catch you up quickly if you sign up by Feb 4^th.

The elimination/provocation diet removes food groups for two weeks then adds them back in one by one, determining your body’s reactions for sensitivities.  Food sensitivities cause your body produces a low-level of inflammation which leads to any of the below examples.

• Weight Gain / Weight Loss
• Fatigue / Lethargy
• Foggy Thinking / Memory Issues / Lack of Focus
• Moodiness / Anxiety / Depression / Racing Thoughts
• Aggression / Hyperactivity
• Gas / Diarrhea / Constipation / Bloating / Cramping
• Irritable Bowel Syndrome (IBS)
• Reflux (GERD)
• Recurring Nausea & Vomiting
• Muscle Pain / Joint Pain / Chronic Pain
• Headaches / Migraines
• Sinus Congestion / Chronic Coughing
• Asthma
• Skin Rashes / Eczema / Psoriasis / Hives/Acne
• Heart Palpitations / Rapid Pulse / Rapid Breathing
• Heartburn
• Numbness / Tingling

I will give you a guided step-by-step plan to complete this diet in a supportive group setting.  We will meet once a week for six weeks with days 1-2 being detox, 3-14 being elimination and 15-42 being reintroduction.

Location: Riverdell Herbs 2211 East Broadway Avenue Maryville, TN 37804

Dates: Feb 1, 8, 15 March 1, 8

Cost $175

February’s Recipes:

With this month’s class being a guided Elimination Diet to detect food allergies here are two Elimination Diet recipes.  Both of these are heart and waistline healthy and great for Superbowl weekend!

White Chicken Chili

Prep Time: 10 minutes | Cook Time: 60 minutes | Servings: Serves 8-12

Ingredients:

2-tablespoon olive oil

1 ½ medium onions, diced

4 cloves garlic, minced

2 jalapeno, minced

4 (15-ounce) cans white beans, rinsed and drained

3 (4-ounce) can diced green chilies

4 (14.5 oz.) cans chicken broth

Juice of 1 lime

2 teaspoon ground cumin

1 teaspoon chili powder

1/2 teaspoon dried oregano

4-6 cups shredded rotisserie chicken

2/3 cup chopped cilantro

Salt and black pepper, to taste

Optional toppings: avocado slices, scallions, shredded cheese, plain Greek yogurt, cilantro

Directions:

In a large pot, heat the olive oil over medium high heat. Cook the onion until translucent, about 5 minutes. Add in the garlic and jalapeno and cook for 5 more minutes.

Add the white beans, green chilies, chicken broth, lime juice, cumin, chili powder, oregano, chicken, cilantro, salt, and pepper. Stir and let simmer on low heat for 45-60 minutes.

Ladle chili into bowls and serve with desired toppings.

Kale and Wild Rice Salad

Prep Time: 15 minutes | Cook Time: 15 minutes | Servings: Serves 4

Ingredients:

For the Salad:

1 large bunch kale (I like to use lacinato kale)

1 teaspoon olive oil

Pinch of Kosher salt

1 tablespoon apple cider vinegar

1 cup cooked wild rice ( or brown rice or combo of both)

1 large apple, chopped

1 avocado, chopped

1/4 cup dried cranberries (or cherries)

1/4 cup toasted pumpkin seeds

For the Dressing:

1/3 cup olive oil

3 tablespoons apple cider vinegar

1 teaspoon pure maple syrup (or honey)

1/4 tsp ground mustard or 1 tbsp Dijon mustard

1/2 tsp ground basil

1tbsp minced shallot

Salt and ground black pepper to taste

Directions:

Toast pumpkin seeds until you hear them pop and then set aside to cool.

In a large bowl, add the kale, olive oil, salt, and apple cider vinegar. Massage the kale with your hands until the kale softens, about 2-3 minutes. Add the cooked wild rice, apple, avocado, dried cranberries, pumpkin seeds. Gently toss.

To make the dressing, combine the olive oil, balsamic vinegar, lemon juice, maple syrup, and mustard in a small bowl or jar. Whisk until smooth. Season with salt and black pepper, to taste.

Drizzle dressing over the salad and gently toss. Serve immediately.

Side note: Salmon makes a great protein addition.  If you are not sensitive to dairy or on the elimination diet crumbled goat cheese is a nice topping.

FEBRUARY’S FITNESS CORNER

As a Bikram Yoga teacher for 17 years now I know both firsthand and from thousands of students the benefit of heat during a yoga practice.   I have seen so many transformations from eradicated pain to tremendous weight loss and the list goes on and on.  I also have a Swedish father who has been a regular Sauna user since I can remember so I have grown up accustomed to this ritual.   I was very happy to see this latest research come out on the benefits of sauna use, and I can also extend that to a hot yoga practice.   http://observer.com/2018/01/new-study-links-cardiovascular-health-benefits-to-regular-sauna-use/?__s=jjx9yemf4pmk9jbbjhvg 

Highlighted Yoga Pose 

Ustra Sana – Camel Pose

How to do:  Stand on your knees at the top of your mat. Place your knees six inches apart, feet directly behind. Tuck the toes under if your front body is tight. Point the feet back, tops of feet flat on the floor if front body is open. Place your hands on your hips, thumbs outside, fingers facing down and push your hips forward to their maximum flexibility. Pause and take a deep breath. Continue breathing as you curve your spine and relax your head back, looking to the back wall. Slowly bring your right hand to your right heel, then your left hand to your left heel, keeping your thumbs on the inside of the heels. Keep a strong grip and push your hips and spine forward on the exhale breath. Contracts the buttocks as lifting your chest up and stretch your neck back. Stay in this pose 30-45 seconds. To come up on the inhale, place your right hand back on your hip, your left hand back on your hip and come up straight, not twisting your shine. Sit your hips on your heels for several breaths and relax or turn around in Sa Va Sana, dead body pose for 20-30 seconds.

Benefits: Camel is a longevity and anti-aging pose. The whole spine is stretched and toned. Opens the heart chakra and solar plexus

• Activates the back brain triggering emotional releases from childhood.
• Releases fear and trauma.
• Normalizes blood pressure
• Improves function of the lungs and heart
• Beneficial for reproductive organs
• Improves metabolism
• Generates oxygen in the bloodstream
• Improves kidney function.

Side note: do this pose after you are warmed up and your spine and hips have been stretched.

High Intensity Interval Training- HIIT

We all hear about the benefits of high intensity interval training but are they accessible for everyone?  Well mostly yes.  You can make any activity high intensity doing all out short spurts with a full recovery repeating this process multiple times.  So if your joints need the pool instead of the pavement you can still do high intensity training.  But if you are on doctors orders to limit the exertion on your heart or other organs then HIIT is not the right fitness model for you, (until you are cleared for more intensity.)

I would try for 80% of your workout routines being aerobic (you can talk and breathe while doing them) and 20% of your workouts being anaerobic and high intensity (your max exertion level).

Here are a few articles that highlight the many benefits and studies of HIIT training.

https://www.ncbi.nlm.nih.gov/pubmed/26948135

https://well.blogs.nytimes.com/2015/01/26/sweaty-answer-to-chronic-illness/

TAKING CARE: SKIN AND BODY 

Vitamin C- a critical ingredient

Antioxidants are must-have ingredients for good skin health.  Of which Vitamin C is one of them (A, E, C, selenium, resveratrol).  Vitamin C is one of natures most powerful antioxidants that can neutralize and remove oxidants, such as those found in environmental pollutants, after exposure to ultraviolet radiation, smoking and poor nutrition. This activity appears to be of particular importance in the epidermis (second layer of the skin), where vitamin C is concentrated in the skin.

Vitamin C does stimulate collagen production, which slows down our skin’s natural aging proces.  Topical Vitamin C has the potential to brighten skin tone and texture and reduce sun spots and brown melanin.  During the winter months incorporate topical Vitamin C in your skin care regime for a tool in fighting sun spots as your outdoor exposure is at a minimum.  This study referenced shows postive results with topical Vitamin C in wound healing, minimizing scar formation, decreased wrinkle depth and relieving dry skin.  http://www.mdpi.com/2072-6643/9/8/866/htm

Good skin health does begin with the diet, so ample amounts of Vitamin C and other antioxidents through fruits, vegetables and supplement’s makes it possible for the skin to obtain some of this cruicial youth-preserving vitamin.

Here are my top picks of topical Vitamin C products:

Topical C   –   http://www.sanitas-skincare.com/store/topical-c

Vitamin C serum – http://www.sanitas-skincare.com/store/vita-c-seru

Vitamin C lotion-  https://www.naturopathica.com/products/vitamin_c_revitalizing_lotion

Sources: 

• Sanitas Progressive Skin Health  
• The Roles of Vitamin C in Skin Health Juliet M. Pullar, Anitra C. Carr and Margreet C. M. Vissers 

 

Until March’s Nourishing Newsletter……

“Lokah Samastah Sukhino Bhavantu”  translated to mean “May all beings everywhere be happy and free, and may the thoughts, words, and actions of my own life contribute in some way to that happiness and to that freedom for all.”

Have a great month friends and enjoy your health!

XO Amanda

http://www.nourishyh.com

nourishyh@gmail.com