In today’s fast-paced world, stress and anxiety can easily build up, especially as the summer heat intensifies. It’s important to find ways to cool down mentally, physically and spiritually to avoid losing your temper or becoming overheated.
One effective method is to practice mindfulness and meditation. By focusing on the present moment and calming your mind, you can reduce stress and stay cool even in the hottest of temperatures. It’s simple to do this, but not easy. Set aside some time every morning to meditate. If you immediately think, “I don’t have time,” then, you need to meditate even longer. LOL! No, really, if all the time you have is two minutes in the car before you dash into work, the post office or HEB, then you can do two minutes. It WILL make a difference. Spending two minutes in your parked car with no distractions, focused on deep breathing can activate your Parasympathetic Nervous System allowing you to chill out, slow down those racing thoughts, and get on with a better day.
Another tip to cool down in the summer is to stay hydrated. Drinking plenty of water throughout the day can help regulate your body temperature and prevent overheating. It’s important to drink water throughout your day, not just when you feel thirsty, because if you wait until thirst hits chances are you’re already dehydrated. Take this simple practice a step further by adding mindfulness to your sips. When you drink from your water bottle or glass, try either repeating mentally or aloud, “May this water keep me cool and hydrated.”
Engaging in physical activities that promote relaxation, such as yoga or tai chi, can also help you cool down during the summer months (and I think we all know a fabulous yoga teacher)! These practices not only help calm the mind but also release tension in the body, allowing you to stay cool and collected even in stressful situations.
Lastly, spending time in nature in the mornings or evenings when the south Texas heat isn’t as intense, can have a cooling effect on your body, mind and spirit. Whether it’s taking a walk in the park or simply sitting outside and enjoying the fresh air, connecting with the natural world can help you feel more grounded and at ease.
So as the temperatures rise, remember to take care of yourself and find ways to stay cool, calm, and collected.
Anastasia is a certified meditation teacher and the host of Salud SA, a local public access TV show that features alternative healing modalities in San Antonio, Texas. With her background in communications, her education experience and a passion for all things wellness related, Anastasia develops and delivers, wellness seminars and workshops that engage, inspire, and inform.
I have had a couple of friends who recently discovered that their cholesterol levels were elevated. This got me thinking about all the actions we can take to help keep our cholesterol at optimum levels. I initially thought about writing an article with a quick list of actions, but I realized that there are a lot of those types of articles out there already. I have decided to break down the subject of cholesterol management into a few key areas and explore those areas more thoroughly. I think the best place to start is with the subject of fiber.
One of the primary dietary recommendations in managing your cholesterol is to eat more fiber. The purpose of this article is to help you understand fiber and how to incorporate more fiber into your daily diet in a way that can make a noticeable, positive difference in your health.
In this article, I will provide the following:
An overview of cholesterol and healthy cholesterol targets
Some dietary recommendations
A review of recommended fiber intake for men and women
A definition of each: soluble fiber versus insoluble fiber
A list of high fiber foods
Sample food combinations to meet daily fiber recommendations
Links to some high fiber recipes
Overview of Cholesterol
What is Cholesterol
Cholesterol, as described by the Center of Disease Control and Prevention, is a “waxy, fat-like substance made by your liver. Blood cholesterol is essential for good health. Your body needs it to perform important jobs, such as making hormones and digesting fatty foods.” All the cholesterol your body needs is produced by your liver. Your liver produces Low Density Lipid Proteins (LDL) and High-Density Lipid Proteins (HDL).
HDL is considered the “good” cholesterol and LDL is considered the bad cholesterol. The High-Density Lipid Proteins collect cholesterol from blood vessel walls and carry it back to the liver for disposal. The Low-Density Lipid proteins carry cholesterol to our blood vessels and dump it there.
Risks Associated with High Cholesterol
When our LDL cholesterol is high, we run the risk of creating a waxy build-up in our blood vessels, which is known as atherosclerosis. When our blood vessels narrow, this can lead to high blood pressure. When chunks of this waxy build-up suddenly break off, they can cause heart attacks or strokes, or other life-threatening cardiovascular events. My mom suffered a stroke and had to have part of her brain removed, so prevention of cardiovascular disease is near and dear to my heart. I have spent a great deal of time understanding what causes a stroke and what actions can be taken to avoid them. I am happy to share what I have learned with you.
Healthy Cholesterol Targets:
When it comes to total cholesterol, LDL, and HDL there are some general targets from the American Heart Association and the American College of Cardiology
Total Cholesterol: Less than 200
Low-Density Lipoprotein: Less than 100 mg/dL
High Density Lipoprotein: 60mg/dL or above
“If there is a family history of cardiovascular disease, the recommended LDL target is <70mg/dL. “Studies have shown that when LDL falls below this number (70), plaques in arteries get smaller and they stabilize, which lowers the risk for heart attacks and stroke.”
Dr. Christopher Cannon, editor in chief of the Harvard Heart Letter.
Quick Dietary Recommendations
Reducing intake of animal products and highly processed foods while increasing whole, plant-based foods and fiber is recommended. In his seminal book Reversing Heart Disease, Dr Dean Ornish details the role of a plant-based diet in reversing heart disease. For over 37 years, Dr Ornish has been helping people reverse heart disease (even reduce arterial plaque) with diet. Here is a PDF overview of the diet Dr. Ornish recommends. https://www.ornish.com/wp-content/uploads/Participant-Nutrition-Overview.pdf
The Ornish protocol is a great solution for those who are ready to make changes in their diet. I recognize that these changes may seem a bit too restrictive for some of us, so I will offer an alternative below. I should clarify that I do recommend working toward the Ornish protocol, especially if you have already been diagnosed with a cardiovascular disease. In the meantime, let’s discuss some general guidelines that will get you started.
The only foods that contain cholesterol are animal products. Meat, cheese, milk and butter contain cholesterol and saturated fat. Plants do not contain cholesterol, so a plant-based, mainly vegetarian diet is recommended to help lower one’s LDL, blood pressure and triglycerides. You do not have to cut out meat completely just limit your meat consumption. If you are going to eat meat, aim for a serving that is about the size of a deck of cards and always include plenty of vegetables with every serving of meat. I will review protein consumption in more detail for you in a later article.
In addition, alcohol has been shown to cause the liver to raise LDL cholesterol production. Abstain from alcohol, if possible. If you must drink, limit consumption to no more than 3 alcoholic drinks in a week.
Now that we have a basic understanding of cholesterol. I want to focus on fiber, because fiber reduces the cholesterol in the blood. If you remember nothing else from this article, just remember that fiber can reduce the amount of cholesterol in your blood. Let’s take a closer look at fiber consumption:
The recommended fiber intake for men and women
Here is the recommended daily amount of fiber for men and women:
MEN:
<50 years of age: 38 grams
>50 years of age: 30 grams
WOMEN:
<50 years of age: 25 grams
>50 years of age: 21 grams
Tracking grams of fiber can be time consuming, so it might be easier to simply think of the fiber consumption in terms of foods:
two to four servings of fruit
two to five servings of vegetables, whole grains, and legumes; and
one to two servings of nuts and seeds
Soluble fiber vs Insoluble fiber
There are 2 types of fiber: soluble and insoluble fiber. Each plays an important role in our digestion and overall health. Soluble fiber, as the name suggests, dissolves in water. When it dissolves, it forms a gel and this gel is pretty amazing. It clears excess cholesterol from our blood. It regulates cholesterol levels and sugar levels and reduces the risk of heart disease. In contrast, insoluble fiber does not dissolve in water, so it travels through the digestive tract pretty much intact. It adds bulk to stools which prevents constipation and regulates bowel movements. It ensures that waste is removed from the body in a timely manner. In the Ayurvedic tradition, it is believed that food that sits too long in our intestines will putrefy. The toxins, that result from stagnate digestion, are considered the root cause of disease. Eating an appropriate amount of fiber can help us digest our food at a pace that will maximize nutrient absorption and minimize constipation.
Here are some examples of soluble fiber and insoluble fiber sources:
Examples of soluble fiber include: apples, oats, blueberries, lima beans, Brussels sprouts, sweet potato, broccoli, turnips, pears, citrus fruits, cucumbers
Examples of insoluble fiber include: whole wheat flour, wheat bran, cauliflower, green beans, bananas, potatoes, fruits with edible peels, and nuts.,
Rather than trying to figure out whether you are eating soluble fiber or insoluble fiber, it’s best to simply aim for eating a total amount of fiber each day. Also, when we examine fiber content more closely, we realize that many high fiber foods contain both soluble fiber and insoluble fiber. For example, lentils, beans, avocados, and peanut butter contain both soluble and insoluble fiber.
Adequate Daily Fiber
I created a list of foods and ranked them by the amount of fiber they contain. I also created specific examples of daily menus that meet the recommended fiber intake for men and women. In addition, I included links to some high fiber recipes that I have published on my website.
If you are currently eating low amounts of fiber. Increase your fiber intake gradually. Give your digestion time to acclimate. When you increase your fiber intake too rapidly, you may experience gas or bloating. Don’t worry this will subside.
One more note, there are fiber supplements available, but it is best to get your fiber from whole foods. When you eat whole foods, the fiber is packed with additional nutrients such as vitamins, minerals, antioxidants, polyphenols, amino acids and water. All of these nutrients work together in this amazing biologically synergistic manner to improve your health. Supplements are fine in a pinch, but they cannot quite achieve what natural whole foods can. Plant foods have thrived and evolved for thousands of years, and their nutrients work in these amazing synergistic ways that we have yet to fully comprehend.
A List of High Fiber Foods:
Quantity
Food
Fiber(in grams)
Grains
1 cup
bulgur
8.2
1 cup
kamut
7.4
1 cup
barley
6
1/2 cup
granola
5.5
1/2 cup
oatmeal
4.8
1 cup
pasta whole wheat
4.6
1 cup
brown rice
3.5
1 cup
pasta enriched
2.2
2
corn tortilla
2
Legumes
1 cup
lentils
16
1 cup
black beans
15
1 cup
pinto beans
15
1 cup
chickpeas
12
Vegetables
1 cup
green peas
8.8
1 cup
sweet potato, with skin
6.6
1 cup
kale
5.72
1 cup
green beans
3.9
1 cup
potato, with skin
3.3
1/2 cup
broccoli
2.6
1 cup
eggplant
2.5
1 cup
broccoli
2.4
1/2 cup
carrots
2.3
1 cup
cabbage
2.2
1 cup
cucumber
2
1/2 cup
brussels sprouts
2
1 cup
spinach, raw
0.7
Fruits
1
sm avocado
9.3
1
kiwi
5.4
1
apple, small
3.6
1 cup
tomato, raw
3.2
1
orange
3.1
1
banana
3.1
1 cup
strawberries
3
1 cup
mango
2.6
1 cup
papaya
2.5
1 cup
pineapple
2.3
3
prunes
2
Nuts & Seeds
2 tbsp
chia seeds
9.4
1 cup
quinoa
5.2
23
almonds
4
1/4 cup
sunflower seeds, raw
3
8
pecans
2.7
2 tbsp
peanut butter, chunky
2.6
7
walnuts
1.9
1/4 cup
pumpkin seeds, raw
1.875
3 tbsp
hemp seed
1.2
Other Foods
1/2 cup
plain yogurt
0
1oz
cheese
0
4oz
sirloin
0
8oz
oven roasted chicken
0
1 cup
pork chop
0
1 cup
whole milk
0
2 tbsp
olive oil
0
Food Combinations to Meet Daily Recommendations
Men’s Daily Recommended Intake: 30-38g per day
In a single day, you could eat the foods below to meet the daily recommended (fiber) intake.
Note: Additional foods would most likely need to be added to meet protein DRI or daily caloric requirements. These examples are simply highlighting fiber requirements irrespective of other nutrient requirements.
Example 1:
Qty
Food
Fiber (in grams)
2
corn tortillas
2
1/2 cup
pinto beans
7.5
1/2
avocado, small
4.65
1 cup
lentils
16
1/2 cup
brown rice
1.75
1/2 cup
green beans
1.95
1/2 cup
carrots
2.3
Total Fiber:
36.15
Example 2:
1/2 cup
oatmeal
4.8
1
apple
3.6
12
almonds
2
1/2 cup
chickpeas
6
1/2 cup
bulgur
4.2
1/2 cup
cucumber
1
1/2 cup
tomato
1.6
1/2 cup
broccoli
1.2
1/4 cup
sunflower seeds
3
1 cup
kale
5.72
1/2 cup
avocado
4.65
Total Fiber:
37.77
Example 3:
1
sweet potato
6.6
1/2 cup
black beans
7.5
1/2
avocado, small
4.65
1 cup
cabbage
2.2
1
apple, small
3.6
7
walnuts
1.9
1 cup
kale
5.72
8
pecans
2.7
1 cup
strawberries
3
Total Fiber:
37.87
Women’s Daily Recommended Intake: 21-25g per day
In a single day, you could eat the foods below to meet the daily recommended (fiber) intake.
Note: Additional foods would most likely need to be added to meet protein DRI or daily caloric requirements. These examples are simply highlighting fiber requirements irrespective of other nutrient requirements.
Note: This article is simply informative. This is not to be considered medical advice. Please discuss appropriate actions with your physician.
Melody is a former Corporate Sales and Marketing director and an independent consultant who is personally dedicated to sharing health and wellness information with others. She is a highly experienced yoga, meditation, group fitness instructor, a NASM certified nutritional coach and a Chopra Health coach. Utilizing her unique skill set, her intuition and corporate experience, she creates wellness content and programs that resonate with clients in a meaningful way.
Spring has sprung and the solar eclipse cleared the slate for us to start anew! So, get your meditation cushion ready because meditation is the first step in setting intentions and goals to create positive change in your life.
To begin, it’s important to get into a meditative state and tune in with your heart. Reflect on the first few months of the year. What did you accomplish and where did you fall short of your goals? Are there any habits, behaviors or relationships you’d like to foster or perhaps there are some that need to dissolve?
After reflecting on the past few months, it’s time to get really clear on what you want. What would you like to accomplish by the end of the summer or the end of the year? Sometimes you need to ask yourself this question multiple times and just quietly see what comes up. If nothing comes to mind that is totally fine too. The important part is that you’ve asked yourself these important questions with an open mind and heart. The answers will come in due time.
By quieting your mind and focusing on your desires, you can better understand what you truly want to achieve.
Once you’ve meditated and reflected you can journal or write down all that you wish to release and foster in the coming months. Writing your goals down not only helps you clarify your intentions but also serves as a reminder of what you are working towards. The act of writing down your goals can also help you stay motivated and focused on your objectives.
After writing down your goals, create a plan for how you’ll take action toward achieving them. Break down your goals into smaller, manageable steps and take a tiny step toward your goals everyday. By creating a plan and taking action you will stay organized and make progress toward your goal. You will also signal to the Universe that you are certain of your goals and the Universe will start to orchestrate events in your favor so you can reach your goal.
One easy action step could be to remind yourself of your goals in your daily meditation. Meditation can also play a crucial role in maintaining momentum and staying on track toward your goals. So why not take a moment in your meditation to remember your vision for the future.
Finally, surrender the process and the timeline. Trust that the Universe will guide you towards your goals in the right time and in the right way. As long as you are taking action you can let go of the need to control every aspect of the manifestation process and have faith that your intentions will come to fruition.
By following these steps and incorporating meditation into your goal-setting process, you can set yourself up for success and create a fulfilling year. Good luck on your journey towards manifesting your goals this spring!
Anastasia is a certified meditation teacher and the host of Salud SA, a local public access TV show that features alternative healing modalities in San Antonio, Texas. With her background in communications, her education experience and a passion for all things wellness related, Anastasia develops and delivers, wellness seminars and workshops that engage, inspire, and inform.
In the yoga tradition, there are list of daily cleansing rituals named, shatkarmas. The word “shat” means “six” and the word “karma” means, “action”. The purpose of the shatkarmas and hatha yoga is to create a balanced flow of prana in the body.
The first of the shatkarmas is neti. Neti is a nasal irrigation process that cleanses and purifies the nasal passages. Netis have been used by millennia to facilitate deep breathing. When we breathe, we take in much more than simple oxygen. We draw in Prana, life giving energy with every breath. Prana is the very essence of life. It animates the entire planet, the stars, the ocean, every blade of grass and every cell in our body. The concept of Prana is similar to the Great Spirit in the Native American culture. Like the Great Spirit, Prana creates an intricate connection between us and everything around us. We are one with nature and the life force that connects us all is Prana. Prana travels through the body through a series of energy channels.
According to Ayurvedic medicine, there are 72,000 energy channels (or nadis) in the body and all channels spring from three primary channels, Ida, Pingala and Sushumna. Ida begins at the left nostril. Pingala begins at the right nostril. Ida and Pingala wrap around Sushumna which is located in the spine like a double helix. The places where Ida, Pingala and Sushumna intersect are the Chakras.
Two of the primary entry points for Prana to enter the body is Ida and Pingala, so it is important that we breathe clearly and effectively. Neti is used to clear the nasal passages to allow the proper flow of Prana. Hatha yoga shares the same purpose. Hatha is performed to clear tension and energetic roadblocks within the body, so Prana can flow freely through the nadis. Due to the expansive definition of Prana and the many ways Prana supports life, Prana is deemed highly intelligent and thus, essential to good health and healing.
Benefits of Neti:
Breathe Better: One of the primary ways that Prana, life giving energy, enters the body is through the nostrils. If our nostrils are obstructed, we cannot breathe properly and we cannot absorb a proper amount of oxygen (and Prana). It is also difficult to exhale carbon dioxide. Struggling to breathe, even if we are just slightly congested, is disruptive to the body and places the body in a high alert mode, which is taxing and exhausting. We must breathe properly to sleep, think and function properly.
Improved Immunity and Infection Prevention: Neti helps to clear congestion from the nasal passages by washing them out into a basin and thus, preventing the congestion from sitting and festering in the nasal cavities or traveling into the throat, lungs, or stomach where the congestion can further tax our body’s immune system and digestive system. For many years, I contracted a sinus infection every year. I came to think of it as a “normal” occurrence. In all those years, none of the doctors who treated me, shared with me that if I washed out my sinus cavities regularly, I might be able to prevent an infection. It seems so obvious to me now, but I did not know about neti back then, so I took the same actions and got the same results year after year. In 2012, I attended my first yoga teacher training, and we used a neti every day. I have continued to use it. Since then, I have not contracted another sinus infection to date.
Balance: The left nostril, Ida, represents moon energy. The right nostril, Pingala, represents sun energy. When we are breathing evenly or appropriately through both nostrils it helps to balance the energy within our body and mind. In Ayurveda, there is an entire science, Swara Yoga, dedicated to understanding and utilizing dominant nostril breathing to refine our thinking and life.
How to Perform Neti:
You will need a neti pot, stainless steel or ceramic is recommended over plastic. I personally prefer a stainless steel neti pot. I found that the ceramic ones are generally too small and one must fill it and prepare the saline twice to irrigate both nostrils. The spout on a ceramic neti pot is often too large and I find it uncomfortable on my nostril. The stainless-steel pot is large enough to irrigate both nostrils.
Fill your neti pot with warm water. Be sure to use clean water. Filtered or distilled water is recommended. I boil filtered water that I allow to cool before using. The water should be warm, but not too hot. Your nostrils are more sensitive to heat than your skin, so you can check your water with your skin and make certain it is warm, but not too hot.
Salt is added to the neti to protect the lining of your nostrils. Be sure to use non-iodized table salt. ¼ tsp per cup is what is recommended, but you may want to experiment to determine what feel best for you. Note: There are a lot of saline/salt packets sold exclusively for neti pot use today. I have not used any of these. I use plain old non-iodized salt that I purchase at my local supermarket.
If the salt to water ratio is correct. Pouring the saline solution through your nostrils should not hurt or sting. It is an awkward feeling to pour water through your nose, but it should not be painful.
Here are the steps to follow:
Fill your neti pot with clean warm water.
Add saline solution or salt whichever you have decided to use.
Check to see which nostril is dominant, by capping off one nostril and breathing through the other and then, capping off the second nostril and breathing through the first.
Begin by pouring the water through the dominant nostril. Let’s say your right nostril is dominant and your left nostril is congested. Standing over the sink, in the shower or a basin, tip your head to the left. Bend forward slightly, so the water runs into the basin and not down your chest. Place the spout of the neti pot in your right nostril snugly, so water goes into the nostril and not down the side of your face. Gently pour the solution through your nostril. (If the solution is too hot, stop and allow the water to cool before using.) The water should pour out the opposite nostril. Breathe calmly through your mouth as you pour the saline through your nose. Pour about a cup of the prepared fluid through the first nostril. Then, tip your head in the opposite direction and pour another cup of prepared fluid through the opposite nostril.
When you are done irrigating each nostril, you can wipe your face, but do not blow your nose immediately. Allow the water time to drain out for a few seconds. Cap off one nostril and blow gently, then cap off the opposite and gently blow. Once again, do not blow your nose to hard. You will find that your nostrils may drain for the next 10-20 minutes.
Be sure to wash your neti after each use. Leave it upside down on a clean surface to drain and dry completely, before your next use. This is particularly important if you are using a stainless steel neti pot. If you leave salt water in a stainless-steel pot, it may rust. If you are using your neti pot and you have a cold or infection, be sure to wash your neti pot properly with dish soap and hot water or you can run the risk of re-infecting yourself.
The best time to use your neti pot is in the morning as a part of your morning ritual. I recommend doing your neti before your morning sadhana or yoga practice. The downward facing dogs, sun salutations and movement can help empty any remaining water from the sinus cavities.
When you finish neti, notice how you feel. Take note if you feel more energetic or clear headed after using a neti pot.
Please check with your doctor to make sure neti is safe for you.
If you are interested in purchasing a neti pot, I included a product recommendation on my shop page:
Melody is a former Corporate Sales and Marketing director and an independent consultant who is personally dedicated to sharing health and wellness information with others. She is a highly experienced yoga, meditation, group fitness instructor, a NASM certified nutritional coach and a Chopra Health coach. Utilizing her unique skill set, her intuition and corporate experience, she creates wellness content and programs that resonate with patrons in a meaningful way.
As the seasons change our bodies sometimes struggle to adapt. Like a fish in water, we eat, breathe, and live in our environments. Changes in our environment require adjustments in our bodies. Our bodies are designed to adapt to change in temperature, the redirection of the wind currents, the blossoming of the fauna and flora around us, and the foods that are in season. Even so, many of us often develop allergies during seasonal transitions.
What is an Allergy:
An allergy is an abnormal reaction to a substance in our environment such as a food, chemical, mold or pollen. Generally, the allergic reactions we experience are due to a chemical your body produces to protect itself called histamine. Allergies develop when the histamine production is excessive.
Some reactions can be quite dangerous and require immediate medical attention. Other reactions are mild.
Here are 7 Simple Recommendations to Calm Seasonal Allergies:
As always, this is not to be considered medical advice. These recommendations are informative only. Please see your doctor for medical advice.
Drink water. Water can dilute the excessive histamine in the body and mitigate allergic reactions, so be sure that you are drinking plenty of water. In addition, proper hydration will help you liquify congestion and assist your body in expelling it. There is a lot of differing opinions on how much water we should consume each day. I think the best recommendation is to take your body weight in pounds, divide it by 2 and drink that many ounces of water per day. To illustrate, a woman who weighs 130 pounds would drink 65 ounces of water each day.
Drink Nettle Tea. Per Gillian McKeith, Ph.D. and the author of, Food Bible, nettle tea can help normalize histamine production, especially in the spring to minimize hay fever.
Eat Foods that will improve the way your immune system can adapt and respond. According to Dr. Joel Fuhrman, a medical doctor and author of the book, Super Immunity, he recommends the following list of foods for what he terms “super immunity”:
Kale / collard / mustard greens
Arugula / watercress
Green lettuce and cabbage
Broccoli and brussels sprouts
Carrots and tomatoes
Onions and garlic
Mushrooms
Pomegranates
Berries (all types)
Seeds (flax, chia sesame, sunflower)
Use a neti Pot. In Ayurveda, a neti pot is considered a medical device as well as a personal hygiene tool. Running warm salt water through the nasal passage to irrigate and cleanse the nasal passages is a recommended daily practice. According to Dr. David Frawley, one of the world’s leading experts on Yoga and Ayurveda, using a neti pot will increase your ability to draw in prana and improve your immunity. I use a neti pot most days. In the Spring when pollen is high, I may use my neti more than once in a day. It helps me to breathe more evenly and consistently through both nostrils. I feel much calmer and more focused when I can breathe properly.
Get good quality sleep. Eight hours of sleep is the standard recommendation. The number of hours needed can vary person to person based on your dosha. I think the key is to do your best to get good quality sleep. Rest is essential to good health and healing.
Meditate. Meditation calms and settles the mind. It helps to downregulate the stress response and upregulate the parasympathetic nervous system. Our parasympathetic nervous system helps us to adapt to the new season by restoring balance and calming the inflammatory response.
Start your day with Sun Salutations. It has been said that movement is medicine and this medicine is more potent first thing in the morning. Start your day with movement, even 15 minutes of movement can improve your mood, your circadian rhythms, your digestion, your immune system, and your overall health. To maximize the benefits of your efforts, it is recommended that you face toward the rising sun (or simply East) when you perform your morning sun salutations.
Hope these simple suggestions assist you during this seasonal transition. These practices are recommended all year around, especially for those suffering from chronic allergies and/or inflammation. I encourage you to do what you can to integrate the practices that feel right for you into your daily life. Best Wishes and Namaste!
Melody is a former Corporate Sales and Marketing director and an independent consultant who is personally dedicated to sharing health and wellness information with others. She is a highly experienced yoga, meditation, group fitness instructor, a NASM certified nutritional coach and a Chopra Health coach. Utilizing her unique skill set, her intuition and corporate experience, she creates wellness content and programs that resonate with patrons in a meaningful way.
As the winter months come to an end and the vibrant energy of spring begins to awaken, it’s the perfect time to embark on a deep spring-cleaning journey for your mind, body, and spirit. Incorporating mindfulness into your spring-cleaning ritual can bring a sense of peace and intention to the process, allowing you to create a harmonious and balanced space both inside and out. Plus, the physical process will get you moving and burning calories! What a nice bonus!
Instructions:
Step 1: Start by focusing on one area, such as a closet, bookshelf, junk drawer, pantry, or fridge. If your intention is to clean the entire house, take it one area at a time and complete one area before moving to the next. Please know that you are in control of the timeline. Allow yourself the time you need to work mindfully through your home. It may take a day, a week, or several months.
Step 2: As you work with each space, reflect on the intention you have for that space and express gratitude to the space and the objects within it. Setting an intention for each space in your house can bring mindfulness and gratitude to your cleaning routine, helping you appreciate the space and the role each item plays in your home. Additionally, setting intentions can help you declutter and organize your physical space, reducing stress and anxiety and creating a more peaceful environment for relaxation and rejuvenation. When you work through your home in this way, you imbue a sense of serenity in all corners of your home.
Step 3: If you can, remove everything from the space and sprinkle some salt in the area you’re cleaning. Salt is a potent energetic cleanser and can remove stagnant energy and purify the space. Let the salt sit for a few minutes then vacuum, sweep, or wipe the salt from the space. Then, clean any surfaces that need wiping or scrubbing.
Step 4: Reset the space with objects that fulfill the intention you have for your home and your life.
Step 5: Take a mindful look at the objects you’ve removed and group the contents by function, size, color or however, you see fit. Look carefully at the leftovers that don’t fit into a group. Sometimes those things have been misplaced or need to be disposed of or donated. Dispose of unwanted items in the trash or donation box and return the rest to their designated space. Then, as soon as possible take out the trash or donate your unneeded items.
Incorporating mindfulness into your spring-cleaning ritual can bring a sense of peace and intention to the process. As you declutter and organize your physical space, think of the act of cleaning as a form of self-care and self-love, nurturing not only your physical environment but also your mental and emotional well-being. Clearing out clutter and tidying up can help reduce feelings of stress and anxiety. On a physical level, spring-cleaning your home can improve indoor air quality by removing dust and allergens from your living space. Engaging in physical activity while cleaning, such as scrubbing floors or dusting shelves, can also help increase your heart rate and promote circulation, contributing to a healthier body.
So, remember, deep spring cleaning is not just about cleaning and decluttering your physical space; it’s about nurturing your mind, body, and spirit. By embracing the energetic benefits of spring cleaning and incorporating mindfulness into your routine, you can create a sense of peace, clarity, and renewal that will positively impact all areas of your life.
Anastasia is a certified meditation teacher and the host of Salud SA, a local public access TV show that features alternative healing modalities in San Antonio, Texas. With her background in communications, her education experience and a passion for all things wellness related, Anastasia develops and delivers, wellness seminars and workshops that engage, inspire, and inform.
I recently watched, “The Wonderful Story of Henry Sugar” on Netflix, and I was delighted to see that the story centers upon a traditional yoga practice called, trataka.
In the story, Henry Sugar, played by Benedict Cumberbatch, stumbles upon an ancient practice that promises him the ability to see with his eyes closed. As a gambler, he is immediately intrigued. He begins to practice the technique religiously with the goal of becoming a card reader. After three years of regular practice, he masters the skill of card reading. He feels triumphant! He rushes out to his local gambling house to test his hard-earned skills.
Unbeknownst to Henry, the practice of trataka has changed him. When he began his quest, he was a wealthy man seeking to acquire more personal wealth. He was motivated by greed. This delightful short story, written by Roald Dahl, is about greed, motivation, discipline, and personal growth.
This story is also a great introduction for the practice of trataka. The word trataka is a Sanskrit word that means “to look” or “to gaze”. In its initial stages, trataka involves focusing the eyes upon an external objection without blinking. As the practitioner advances, the eyes are closed, and the focus is redirected internally.
In one of the classic yoga texts, trataka is listed as one of the shatkarmas or daily cleansing practices. The Sanskrit word, “shat” means “six” and “karma” translates to “action”, so shatkarmas are the 6 daily actions that are recommended for purifying the body.
There is some debate as to whether trataka should be included in the list of shatkarmas, since many consider trataka a meditation technique. Trataka is a way of focusing the mind and establishing concentration. It is also considered a way to clear or clean the mind.
There are many ways to practice trataka and all fall within 3 general categories. The three categories are listed in progression from less difficult to more advanced:
Focusing upon on an external object. This is known as bahir.
Focusing upon on an external and internal object.
Focusing internally. This is known as antar.
Bahir Trataka
Bahir Trataka involves gazing upon an external steady object with unfaltering attention and without blinking. The traditional object to gaze upon is a candle flame, but you can gaze upon just a about anything. Here is list of popular images or objects to gaze upon:
Aum symbol
Image of a flower
Yin and yang symbol
The sky
Mandala
Tip of the nose (Also known as Agochari mudra)
Black dot on a white sheet of paper
Yantra
Yantras are a type of mandala. They are specific geometric art pieces that are said to subtly generate the cosmic force of deities, elements or other properties. They are visual aids for meditation and can be used when practicing trataka. They are often combined with mantra to increase their effect. One of the most popular yantras is Sri Yantra, pronounced “shree yantra”, which is said to represent the energy of all gods and goddess, the union of all masculine and feminine energies. It is considered a graphic visual representation of pure energy or universal energy. Within Sri Yantra is a bindu or “dot” in the very center of the image. (See the red dot in the center of the Sri Yantra below.) This is the point, you gaze upon if your using Sri Yantra for trataka.
You can choose any object for trataka, but commit to using only one object and use it consistently for several months to make progress.
Bahir and Antar Trataka
This trataka practices involves gazing upon an external object, then closing the eyes and moving your unwavering focus upon the after image of the external object. A candle flame works well since the brightness imprints upon the retina. A black dot or a single black star on a white piece of paper can work well, due to the contrast and simplicity of the design.
Antar Trataka
This form of trataka requires a steady mind and a clear picture in your mind from memory with no external prompting. As such, it is considered more advanced. For most of us, it is difficult to create a clear picture of something in our mind. It is emphasized that we do not rush to achieve Antar trataka. It is best to wait until we can create a clear, unwavering image in our head. If we are still struggling to create an image in our head, we should continue to practice the two previously described stages of trataka. Antar trataka is used for introspection and exploration of the mind.
Benefits of Trataka:
The story of Henry Sugar is an extreme example of what can be accomplished with trataka. His ability to learn and master trataka to such an extent, so quickly is described as, “one in a billion” in the narrative.
Although you and I may not develop the ability to see with our eyes closed, we can still derive benefits from a trataka practice. Benefits of trataka include:
Improved concentration
Ability to focus the mind at will
Increased peace of mind
Strengthens and corrects vision
Bring forth dormant potential of the mind
Improve memory
Overcome insomnia
Improved self-knowledge.
Trataka is said to brighten the light of our eyes and mind, helping us to gain clarity by improving our attention. In India, some believe that trataka can lead to psychic powers.
How To Practice Trataka:
As discussed there are many different ways to practice trataka, but here are the basic directions for bahir trataka with a printed page with a single point at the center or you can print a yantra with a bindu:
Sit near a wall on the floor with your spine tall and erect. Adhere the page or yantra to the wall in front of you. The bindu should be at eye level. Be sure there is no air circulating in the room that will cause the page to move. The page, the point or bindu should be steady and still.
Adjust your seated position until you are an arm’s length from the page. Set a time for 3 minutes. For the first minute, close your eyes and relax your body while keeping your posture erect and aligned. Draw all of your awareness into your body. Regather and steady yourself. Grow still and tell yourself that you will remain perfectly still during the practice. Sit for few moments more with your eyes closed, paying exclusive attention to how your body feels on the inside. Create a sense of calm, steadiness in your body and mind.
After the first minute has lapsed, open your eyes, keep the eyes relaxed and let them settle upon the dot or bindu. Lock your eyes on the bindu. Keep the breath slow and rhythmic.
Gaze upon the bindu with complete and total awareness. Do not strain. Be focused and relaxed. Resist the urge to blink or look away, but once again, do not strain your eyes. If you must blink, close your eyes, re-gather yourself, check back in with your breathing and open your eyes. Begin, again. Practice like this for 2 minutes, then close your eyes and notice if you see an after image. If an after image appears steady the image in your mind. Hold the projected image steady and gently gaze upon it until it fades away. If an after image does not appear, do not worry. Simply sit with your eyes close for a few moments before resuming your day.
This was a quick introduction to trataka. There is so much more than can be discussed on the subject of trataka and of course, there is much to be learned and gained by practicing trataka.
If you watch the movie on Netflix or decide to give it a try, be sure to share your thoughts! Take care and Namaste.
Dining with friends and family is one of the many pleasures of life. We love to celebrate with food, delicious decadent food!
With the holidays approaching, we find ourselves wondering how to enjoy all the celebratory gatherings without taxing our bodies with excessive calories and unhealthy choices. Here are a few tips:
Before the Gathering:
Hydrate – Before you go, make sure you are well hydrated. We often confuse thirst with hunger. When we are well hydrated, we feel more satisfied and content and this will influence all of our habits and choices, including our food choices.
Eat – Eat wholesome balanced meals before you meet for the gathering. Consider a high fiber breakfast such as oatmeal and chia porridge. A good amount of fiber early in the day can assist you in properly digesting a larger meal later in the day. Don’t show up “starving” hungry. When we are hungry, it is much harder to make good choices.
Plan ahead – If time permits, take a look at the menu before you arrive. Conveniently, most restaurants have their menus online. Take time to look at the menu before you arrive and identify some healthy options in advance. If attending a gathering at someone’s home, volunteer to take some healthy dishes to share with others, like vegetables and whole grains.
Don’t rush – Allow plenty of time to arrive at your destination. When we rush, we set off an entire chain of neurological stressors within our bodies. These stressors don’t just fade away when we arrive. We carry our stress into our activities and stress influences all of our choices, including our food choices.
During the Gathering:
Take a Moment – Before you eat, take a moment to check in and make you are present and aware of your environment. This is one of the many benefits of blessing our food before we eat. It acts as a mindful transition between the busyness of preparing the food and setting the table to the act of enjoying the food. Preparing the food and eating the food require very different energy. When preparing the food, you are often rushing and attempting to complete multiple tasks at once. The sympathetic nervous system is activated and digestion has been shut down. When you are eating your food, you want to be calm and at ease to activate the parasympathetic nervous system, thus signaling your body to re-prioritize digestion.
Food Sequencing – Make wholesome, nutritious food the priority and eat those foods first. Begin the meal with vegetables, whole grains, and salads. If you are going to have dessert or alcohol, eat your vegetables, proteins and healthy fats before to buffer the glucose spikes these foods can cause and also to temper your appetite before consuming high-sugar food choices.
Avoid empty calories – Desserts and alcohol are generally highly caloric and not nutrient-dense, so you’ll want to avoid or minimize consumption. In addition, sauces and salad dressings can be laden with sugar and unhealthy fats so you may want to skip these or ask for these condiments on the side, so you can consume them in moderation.
Slow down – It takes a while for your brain to recognize when you’ve had enough to eat, so you want to eat slowly to allow the brain time to get the message. Often times when we are eating with family and friends, we become so consumed with the conversation that we lose track of how much we are consuming. Be cognizant of this while sitting at the table and make it point to eat slowly and mindfully.
Stop Before You’re Stuffed – I know this one seems like a no-brainer. Many times, we are enjoying our food so much that we don’t stop eating even after we know we are full. We stuff in a few extra bites after our brain is signaling that we are full. Do not overburden your digestion. Many people feel obligated to finish everything on their plate. This may be residual conditioning from our childhood. Give yourself permission to stop eating when you are full.
After the Gathering:
Take a walk – It’s important to take at least 100 steps after each meal, especially a large holiday meal. Walking will raise your metabolism, improve digestion and encourage peristalsis. If you cannot take a walk, help clean the kitchen and clear the table. Any moderate movement after a meal can be helpful.
Sit tall – If you must sit after a large meal, be sure to sit up tall with posture aligned to avoid compressing the abdomen. When we slouch, we create compression through the front side of our body which impacts our digestive system and makes it harder to digest our food. If and when you sit, sit tall with your spine properly aligned in an upright position to aid your digestion. Sit either cross legged which is said to divert energy from the legs into the digestive tract and heart center. If you cannot sit cross legged, sit with your feet on the floor. The contact with earth helps to ground the body and increase the downward moving energy which signals peristalsis.
Continue to hydrate – Your body needs water to aid in digestion. Casually sip water; don’t chug. Ideally, the water should be warm or room temperature. Stop drinking 2-3 hours before bed to avoid having to get up in the middle of the night.
Enjoy – Finally, enjoy your meal. Don’t stress about any of this. Breathe calmly and deliberately. Enjoy the company of your friends and family!
Summer is almost over but the hot days are still here. Here are some tips to help you cope with the persistent heat.
Ayurveda recognizes that we are intricately connected to our environments. We are constantly absorbing and consuming information from our environments. The information is received through our five senses. The five senses (sight, sound, taste, touch and smell) are known as the 5 gateways. They are the five entry points to the body and mind. Everything we absorb or consume subtly affect our nervous system. The high temperatures affect our nervous system and the effects are reflected in our physiology and behaviors. Inflammation in the body is considered a sign of excess heat in the physiology. Bursitis, tonsillitis, pancreatitis, and other ailments that end in “-itis” are considered signs of excess heat. Anger, frustration, impatience are considered excess heat affecting the mind. We can use the 5 gateways to reset the nervous system and calm the body and mind Here are a few suggestions:
Sight
There are some images that calm the mind and others that aggravate the mind. Think of a clear, blue sea. How does it make you feel? In contrast, consider a busy highway with cars driving by aggressively and honking. Just imagining these scenarios will subtly affect your nervous system. Could you feel the effect?
Your body responds to the real experience and the imagined experience in almost the same way. Consider this as you think about how many of us sit in front of the television and watch a true crime story or the evening news as a form of relaxation? How do you think these viewing choices affect one’s nervous system?
Bringing more mindfulness into our choices can help calm the body and mind.
Sound
We all know that music has the power to heal. When we listen to music, we are absorbing sound waves. Those sound waves cause our cells to vibrate in a particular manner. Some sounds wave can be very calming to the body. Other sounds cause our cells to vibrate in a way that make us feel excitement, aggravation or the undeniable urge to dance! Some excitement is good for us!
In the Ayurvedic tradition, it is understood that there are 6 different tastes and each taste has a heating or cooling affect on the body.
The tastes that help to cool the body and mind are: sweet, bitter, and astringent. The taste that heat the body are: sour, salty, and pungent (spicy). When Ayurveda recommends sweet, they are not referring to cupcakes or ice cream, but rather fruits like apples (sweet), pears, avocados and coconuts. Whole grains such as wheat berries, bulgur and basmati rice are considered sweet. Even some vegetables are considered sweet. Sweet vegetables include zucchini, peas and potatoes. Green leafy vegetables are bitter as are broccoli and celery. Astringent is more of a property than a specific taste. Pomegranates, chickpeas, unripe banana, green apples and okra are considered astringent. In the summer or times when our body is showing signs of excess heat, it is recommended that we favor foods that are sweet, bitter and astringent. These foods will help to cool the body and mind.
Touch
Multiple studies have proven that touch can accelerate healing and encourage relaxation, pain relief and general comfort. Scheduling a massage everyday may not be practical, but a quick foot massage can also be helpful. Ayurveda teaches that the energy lines of all the major organs course through our feet, so when we gently massage our feet we are calming the organs.
Some oils are cooling and others are heating. Oils that are best suited for pitta are: coconut, sunflower and olive oil. Simply massaging cooling oil onto your feet before bed can help the body relax.
Note: You may want to allow enough time for your feet to absorb the oil before climbing bed or place a pair of socks on your feet to protect your bed sheets from the oil.
Smell
Smell is the most primivitive of the senses. Aromas and scents directly affect the hypothalamus. The hypothalamus influences many bodily functions such as sleep cycles, blood sugar, body temperature and emotions. This is why aromatherapy can be so effective. Cool, soothing and sweet scents such as: sandalwood, mint, rose, lavender, jasmine, ylang ylang all pacify pitta. A simple way to utilize the power of smell is to Invest in a diffuser, and use it in your office and personal space.
Life offers many different experiences. We will have adventures that make our heart soar, encounters that make us giggle with delight, losses that are heartbreaking and setbacks that make us question who we are. We are forced to re-evaluate our goals, our actions and ourselves, time and again. We are inspired or perhaps, frightened into assuming new approaches and to find new ways to live to keep ourselves safe and sane.
This is the human experience. All of life – in the animal kingdom, the plant world, and the human race – is subject to what is called: The life-death-life cycle.
One moment we can be flying high and the next we are on a quick panicked downward tumble. Life presents us with lot of ups and downs and how we deal with all the turns and twists of life will determine our happiness and sense of well-being.
A yoga class is a metaphor for life. As we practice our asana, we may experience moments of feeling quite glorious and accomplished, only to feel completely humbled by the next posture. We work through the asanas and settle into Savansana at the end of class. As we lay there on the floor, most of us feel restless because “laying around and doing nothing” is seriously discouraged in our culture. In addition, when we lay around, awake and alert, we are left with our thoughts. For some of us, that does not feel like a safe place. For these reasons and others, Savasana can be one of the hardest of all postures. However, if we can master Savasana, then it is said that we can gain more mastery over life.
Savasana is Sankrit for corpse pose or dead man’s pose. The objective of the posture is in the name. Savasana is the practice of “dying” or letting go of our old self. To master Savasana, we must let go of the ego, our desire to control things and just be. Savasana is a sacred pause between our yoga practice and picking ourselves up and carrying on with our lives.
In Savasana, we allow the benefits gained from the asana practice to trickle down deep into our cells. We allow the deep relaxation to bring forth the deep wisdom from the shadows of our mind to the forefront, from the subconscious to the conscious mind. We gently let go of the false roles we have assumed and allow ourselves to rise from our mat more aligned with who we truly are. It is similar to life; we must let go of old experiences, emotions, and limitations to ascend to new heights.
It is recommended that you allow 15-20 minutes for Savasana at the end of each yoga session. Allowing 15-20 minutes can be extremely challenging, so I encourage slowly lengthening your Savasana in your personal practice.
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