Monthly Archives

October 2013

Recipes

Why You MUST Have Yogurt

October 30, 2013

In my morning class we’ve started a Health Tip Tuesdays where a student brings in a health tip every Tuesday.  Yesterday’s health tip was about yogurt but I found out new stuff about yogurt and wanted to share it with everyone.  A few of these facts are comonly known, others are not so well known.

1,  Yogurt promotes healthy bones.  It is loaded with Calcium and Vitamin D.  Both are essential in maintaining healthy bones.  Calcium helps in maintaining bone density and this helps in preventing osteoporosis.

2.  Yogurt is easy to digest than milk.  So people who are lactose intolerant can benefit from all the nutrients of this milk-based product.

3.  It contains good bacteria.  It has live and active culture of probiotics.  These ‘bugs’ live in your intestinal tracts and help remove micro organisms that can cause intestinal damage.  Probiotics help regulate digestion and strengthens the immune system.

4.  Yogurt helps in lowering high blood pressure.  It’s not only rich in Calcium but also in Vitamin K.  Vitamin K helps in lowering high blood pressure because it helps in flushing out Sodium.

5.  Yogurt is good for skin.  It gives you a clear and smooth complexion.  The lactic acid in curd acts as an exfoliator and helps get rid of dead skin cells.

6.  Yogurt boosts immunity.  The presence of probiotics helps in stimulating white blood cells which fight infection.

7.  It reduces the occurence of yeast infections.

8.  It reduces gut health.  Yogurt helps in relieving gastrointestinal conditions like lactose intolerance, constipation, diarrheoa, and bowel disease.

9.  Yogurt helps to lose weight.  The Calcium in it helps the body in utlizing the stored fats.  The fat around the waist produces cortisol, a stress hormone which tells your body to accumulate more fat.  The Calcium tells your fat cells to pump out less cortisol making it easier to lose fat.

10.  Yogurt helps keep the cold away.  People who consume 4 ounces every day don’t catch a cold that often.  They have active T cells which hlep in fighting the infection.  People who suffer from allergies  have low levels of T cells.

11.  Curd helps in easing migraines.

12.  Curd prevents wrinkles.

13.  If applied on hair it helps in treating dandruff and is an excellent conditioner for hair.

However, not all yogurt is equal.  Next time you go shopping for your yogurt read the labels.  Some things to keep in mind:

1.  Fruit yogurt has less Calcium as compared to plain yogurt because the sugar and fruit make up most of it.

2.  Yogurt is a high protein food.  Traditional yogurt has 5 grams of protein.  Greek yogurt has 20 grams.  Go for a yogurt that provides at least 10 grams of protein per serving.   Also your yogurt should have at least 20% calcium.  It should containt 20% vit D.  Sugar should be 20 grams or less.  The fat content should be 3.5 grams or less.

 

Yoga

Getting Over That Hangover – Pose 2

October 23, 2013

Utkatasana (Chair Pose) with a Twist

How To:

  1. Start with your legs together, toes touching, knees touching, back straight, shoulders relaxed.
  2. Start to inhale and as you inhale bring your hands up and over your head making sure to align your arms with your ears.
  3. Lock your elbows.
  4. As you exhale sink down as though you were sitting in a chair.
  5. Make sure that you can see your toes and that your knees are not leaning too far forward and covering your toes.  Also make sure that your knees are together.  Your knees should be directly above your ankles.
  6. Hold your torso as erect as possible. [Note:  If you are new to this pose, you can stand with your feet hip-width apart.]
  7. Now bring your hands into the Namaskar mudra in front of your chest.
  8. Twist your torso to the right so that your left elbow makes contact with the outer edge of the right knee.
  9. Leverage the strength of your left arm to gently push your chest forward.  Look up at the ceiling.

Benefits

  • Great to increase flexibility of the spine.
  • Strengthens legs, hips and back.
  • Helps in alleviating flat feet.
  • Great to stretch the torso, shoulders and chest.
  • Stretches your abdominal muscles as well.
  • Great for sciatica and for arthritis of knees and ankles.
  • Tones the abdominal organs.

Contraindications

  • Practice with caution during menstruation.
  • Those with lower back problems should be careful when practicing this posture.
  • Avoid if you have a meniscus problem in the knee or any other knee problems.

seated_chair_twist_crossfit

Uncategorized Yoga

Getting Over That Hangover – Pose 1

October 10, 2013

Marichyasana (The Spinal Twist)

How To

  1. Sit on the floor with legs extended out in front of you.  Make sure your toes point straight up and knees are pushed into the ground.  Make sure your back is absolutely straight.
  2. Start with the right leg.  Bend the right leg at the knee and place the right foot on the inside of the left knee.
  3. Take the right hand and place it behind you so that your torso also twists to the right.
  4. Keep the left arm straight and elbow locked and place the elbow on the outside of the right knee.  Hold on to the left knee.
  5. Now push slightly with the left arm and deepen your twist.  Exhale as you do so.
  6. Look over your right shoulder.
  7. Repeat on the left side as well.

Variations

  1. This pose can also be performed without crossing the bent leg over to the inside of the other knee.
  2. Instead of holding the opposite knee you can also just keep your elbow bent

Benefits

  1. Great for digestion.
  2. Helps flush toxins out of your system.
  3. Revitalizes you.
  4. Helps in reducing the fat around the sides and therefore gives shape to your body.
  5. Tones and massages the abdominal organs.
  6. Helps to improve the functioning of liver, spleen, pancreas, kidneys and intestines.
  7. Helps to relieve backache.
  8. Relieves lumbago.
  9. Increases the flexibility of the neck and shoulders.
  10. Helps to improve the alignment of the spinal cord and keeps it supple.
  11. Cures indigestion.
  12. Relieves flatulence.

Contraindications

  1. Do not practice if you have diarrhoea.
  2. Pregnant women shouldn’t practice this asana.
Marichyasana will wring out all the toxins in no time.

Marichyasana will wring out all the toxins in no time.