Yoga to Open your Heart

Here is a yoga meditation exercise to open your heart to give and receive more love. It is from the book - "The Eight Human Talents." You can repeat the movement 26 times focusing on your third eye point.

The important thing to realize about heart opening is that it’s totally natural for our spirit and utterly unnatural for our body. The latter is due to the fact that we have so many heart-closing daily activities in our culture. The main problem is that we sit in chairs most of the time. We even sit in one as we drive! This chair sitting tends to cause us to tuck our tailbone under and that action the rounds us and causes us to hunch our shoulders forward. Using a computer mouse at a desk or looking down and texting on a smart phone also tends to have the same effect. We roll our shoulders forward and inward.

To get the heart open, you need to reverse this chest collapsing, You need to elongate the front of your torso upward away from your waistline and then draw your shoulder blades down your back. This takes the head of your arm bones back and let’s your chest open. It causes your collar bones to “smile,” that is, to widen.

There are many more active ways you can do this heart-opening action, but here I’m sharing the most restorative version, so you’ll have no excuse not to do it (sneaky me!).

Think you’re too tired? This supine pose is perfect! You do it lying down and you simply allow gravity to help you open your heart by using either a bolster or blocks to press into the back of your chest and elevate and expand the front.

If you need a little motivation, keep this in mind: heart opening exercises give you a kick of the happy body-produced hormone oxytocin. So don’t be surprised if, a little while after you’ve done this pose, you’re smiling for no reason.

Are You Taking Care Of Your Heart?

To decrease your cardiovascular risk it is crucial to keep your heart and blood vessels healthy and functioning optimally. There are many simple ways to keep your heart and blood vessels healthy and exercised. Exercise is essential for optimal heart health, so is a must for everyone! There are many foods that provide nutrients that play a vital role in heart health such as oily fish high in omega 3 essential fatty acids (EFA’s). Read on for easy and nutritious ways to keep your heart in top condition:

Exercise

We’ve all heard that it’s essential to exercise. Cardiovascular exercise increases our heart rate, blood flow and circulation, oxygen levels and more. Many of us spend hours at work or at home at a desk, then a sofa in the evening, so we’re often not moving enough! Exercise is the number one thing you can do to help your heart to be healthy. Exercise for ideally a minimum of 30-45 minutes per day, or at least 3 times a week. Walk rather than catching a bus; take the stairs rather than the lift; go for a brisk walk during your lunch break; take your child to the park and run around with them; go for a swim; do a yoga class. Bring exercise into your daily routine – your heart will love you for it!

Fish Oils

Oily fish such as salmon, sardines, mackerel and anchovies are a rich source of omega 3 EFA’s. Fish oils contain EPA and DHA, which are essential for hormonal regulation and most importantly in the reduction of inflammation. Inflammation is a component of all cardiovascular disease.Omega 3 oils play a role in the maintenance of healthy blood pressure and cholesterol levels. Try Lambert’s Pure Fish Oil.

Blood sugar levels

Raised blood sugar levels (BSL’s) and diabetes are another major health problem that is rapidly on the rise. Too much sugar in the blood may damage the blood vessels and ultimately the heart, as well as exhausting the pancreas, which can lead to diabetes. Avoid sugar and many processed foods. Increase your intake of vegetables, fruit and whole foods. Protein in every meal will help to balance the meal and your BSL’s. Educate yourself about the Glycaemic Index of foods and avoid high glycaemic foods as much as you can.

Magnesium

Is often referred to as ‘Nature’s Tranquiliser’, as it has a calming and regulating effect on nerves and muscles. It plays an essential role in the production of energy within ALL cells, as well as the functioning of ALL muscle. The heart is the most important muscle in the body, so it needs magnesium to function properly. Increase magnesium-rich foods such as greens leafy vegetables, nuts and seeds, eggs and molasses.


Co Enzyme Q10

Is an essential nutrient for the production of energy within ALL cells. The heart needs even more Co Enzyme Q10 to function properly. Those who are taking statin drugs to lower cholesterol will over time become likely become deficient in Co Enzyme Q10, as statins block the production of Co Enzyme Q10.

B Complex Vitamins

Vitamin B1 (Thiamine) contributes to the normal functioning of the heart. All of the B complex vitamins work closely together. They work with Co Enzyme Q 10 and magnesium to help power the nerve transmission and muscular contraction of the heart. Processed and refined foods are low in B vitamins, so avoid these and make sure and consume plentiful amounts of vegetables, eggs, fish, good quality meat, whole grains, nuts and seeds.

Garlic

Countless studies have shown the positive effects that the wonder herb Garlic has on the heart and cardiovascular system. It may help reduce cholesterol levels, blood pressure, atherosclerosis, circulation and heart health. Try out Garlic supplement.

Walnuts

Are a fabulous source of nutrients including good oils, protein and minerals so enjoy a small handful per day. Walnuts also contribute to the elasticity of blood vessels.

Fibre

A healthy bowel that moves a minimum of once a day, is vital for a healthy you and for your heart. Fibre increases the bulk of the stool, whilst binding excess cholesterol and toxins for excretion. It also helps to feed the healthy live bacteria in our intestines and colon, which are vital to optimum digestion and our immune system.

Stress

The more stressed we are the harder the heart has to work as blood pressure increases. Stress is a killer, so we must try to manage our stress so that it doesn’t take over. Talk to those you trust and work through your worries – communication is important. Practice mindfulness, learning to be in the moment. Practice deep breathing often. Start to meditate for even 10 minutes a day to centre and ground yourself.

Happiness & Gratitude

Studies have shown that those who are more optimistic and positive, and who feel gratitude on a regular basis are less likely to die from a heart attack or stroke. Happiness comes from within; no one can give it to you. Start to have gratitude as often as you can and watch it grow, the result is increased happiness, which will make your heart happy.

10 Things To Remember When Eating

In an effort to constantly improve health people will jump on almost any band-wagon. It is very important to know what you are putting in your body and whether it is actually helping or hindering you. Below is some information you may want to consider before making your next 'healthy choice'.Use the following 10 tips to side step potential.

1. Calories still exist

Bites, leftovers, and tastes (BLTs) are what get us in trouble over and over. Taking a taste here and there is fine, but they add up! All of these little extra nibbles have calories. Minimize these moments by eating hearty and healthy meals with a small treat.

2. Cookies don’t qualify as “breakfast”

We’ve all done it. You think about how many calories are in the cookies, do the math and realize it’s the same as breakfast. WOOHOO…or NOT! Keep in mind, it’s not just a total calories game. Eating two cookies isn’t the same as a 300-calorie salad! Eat the meal then have a cookie, but consider doing some activity later to make up for it.

3. Don’t put yourself on the “naughty” list

No food or beverage choice is absolutely wrong. If you love eggnog, there’s a way to enjoy a glass and not go up a dress size. Cut back at another meal or add steps. More importantly, the last thing you should do is berate yourself and assume that all is lost.

4. Double fist it

If you’re planning to partake in a few adult beverages during the festivities, make sure to start with water and follow your cocktail with a non-alcoholic drink. Not only will you consume fewer calories, but you will definitely feel better the next day!

5. If it ain’t broke… don’t fix it!

Your grandma’s famous sugar cut-outs have both a physical and emotional appeal you should NOT deny. There’s no need for substitutions to make low-fat versions (unless you want to). Make the real version instead, but use smaller cookie cutters or pie slices.

Remember, if the low-fat version leaves you longing for more because it just doesn’t hit the spot, you may want more. Better off making the real deal.

6. Don’t forget about your activity

Our to-do list of promises during this time of year is crazy. When we pile on all of these self-imposed must-dos, the only person who loses is YOU! With all of these promises we usually lose sight of exercise.

Working out reminds you to make smarter food choices later. Find time for some sort of activity, whether it’s a gym session (hint: Anytime Fitness is open) or backyard games.

7. Join the kids’ table

Two things are happening over in kiddy land that might serve you well during this time of year:
The kids are usually eating on smaller plates, with smaller utensils and drinking from smaller cups. Try this trick at your next food gathering.
There are usually fewer people at the small table. Did you know, eating with more people makes you consume more calories? At a big sit-down supper, be the last one to start and the second one to stop eating.

8. Pick up your phone

Sounds crazy, right? Try this: Commit to tracking your food intake during this busy time of year. Even having the app front and center on your device (where you have to look at it every time you turn on your phone) will be a gentle reminder to pay attention to what you’re consuming. Awareness is the first step.

9. Ignore the in-laws

Stressful interactions lead to mindless eating, which can all negatively affect your “bottom line.” Plan ahead and develop alternative methods for coping. Try a few deep breaths, leaving the stressful situation, or sitting at another table.

10. Step away from the buffet and snacks

The best thing you can do to avoid mindless nibbles is to step away from the table. Try not to get stuck socializing near the buffet. And, if it’s not rude, simply stand up when you’re done eating and get moving.

If you’re the host, make sure to keep food and drinks centralized in one area to remove the temptation of grazing.

The Importance of a Healthy Heart

The subject of heart health is a very personal one for me. When I was 17, my dad died of a sudden heart attack. Needless to say, it was devastating, and one of the few effective coping mechanisms that I found for the pain and confusion I experienced was running. It was therapeutic for me; after my runs, I'd feel like some of the weight on my shoulders had lifted. Over time, the fog began to clear and life began to feel more manageable. And my love of fitness and its powerful effect on our lives was born.

But there was another important consequence that resulted from losing my dad. I became acutely aware of the importance of heart health, and the active role we can play in protecting it.

The numbers are tough to digest: 42 million women in the U.S. are currently living with or at risk for heart disease; 1 woman dies every minute from cardiovascular disease; and 64% of those women had no previous symptoms.

But here's the good news: cardiovascular diseases can usually be prevented and even reversed. The greatest advice in our education is that heart disease can be virtually eliminated by controlling three factors: cholesterol, smoking, and blood pressure. In other words, what we put into our bodies and how we move them are the greatest weapons in our battle against this #1 killer of women.

It's Your Life, Control It

Your lifestyle (not your genes - your lifestyle) is the #1 factor in determining whether or not you'll have a heart attack. You can start by cutting back on cholesterol intake and bringing your blood pressure into line. Try some of the following tips to start improving your heart health:

* Eating meat and animal fat has been linked with a high incidence of heart disease. Even if you're not ready to say goodbye to meat completely, making vegetarian meals one or two days a week could make things interesting at the dinner table. Beans, soy and legumes can make for surprisingly delicious meat substitutes.

* Cut back on high-fat dairy products. These days, there is no shortage of other tasty options - you can find soy, rice, almond or even hemp-based products in almost any grocery store.

* Heart-healthy salmon is also a great option for your protein source. Not sure what to do with it? Try my Asian Glazed Salmon recipe - a real crowd pleaser:

    Asian Glazed Salmon

3 tbsp. white or yellow miso (soy bean paste)
3 tbsp. minced fresh ginger
2 tbsp. brown sugar
2 tbsp. low-sodium soy sauce
2 tablespoons water
2 tablespoons water
Nonstick canola oil cooking spray
4 salmon filets (4 to 6 oz. each)
Chopped scallions

Preheat boiler. Combine miso, ginger, brown sugar, soy sauce, and water in a small bowl, mixing until well combined. Line a baking sheet with foil and mist with canola oil spray. Arrange fish on baking sheet, skin side down. Coat each fish piece with the miso mixture. Broil fish 6 inches from heat for 10 minutes, or until fish is cooked through. Sprinkle with scallions. Serves 4

* Walnuts, almonds and other nuts are rich in polyunsaturated fatty acids, which help keep blood vessels healthy. (Of course, nuts are also high in calories, so remember; a little bit goes a long way.)

* Oatmeal, oat bran and high-fiber foods can reduce your LDL (the "bad" cholesterol). Start your day with oatmeal and sprinkle it with some almonds and flax seed. And as a bonus, you'll find that you feel fuller for a longer period of time.

* Olive oil contains antioxidants that can also lower your LDL cholesterol, but leaves your HDL (the "good “cholesterol) untouched. But again, oil is very high in calories so only use about 2 tablespoons a day!

* Heart-healthy fiber is available in every type of plant. Fiber helps flush carcinogens, toxins, excess hormones and cholesterol out of your system.

* So, just like your mother taught you, it's important to eat our vegetables and fruits. The Cancer Project says to shoot for about 40 grams of fiber a day.

* Serve whole-wheat baked goods instead of those made with refined white flour; and use whole-wheat pastas in lieu of those made from refined flour.

Move to the heart-Beat

And, of course, eating is only half the battle. Physical activity, particularly a balance of cardio and strength exercise, helps keep our heart muscles working at their most optimum. Mayo Clinic says it best:

"People who are inactive tend to have high heart rates. The higher your heart rate, the harder your heart must work with each contraction and the stronger the force on your arteries. Lack of physical activity also increases the risk of being overweight."

So don't waste any more time, start reducing your chance for heart disease by changing your lifestyle and moving your body.