Bella’s Wish

Bedfordshire Chiropractic Clinic is having a Wellbeing Evening on September 22^nd at 6pm
to raise money for Bella’s Wish.

Treatments include Chiropractic Scans, mini massage & henna body art.

Just £5 a ticket including one free treatment

Order tickets or to pre-book a treatment time Please contact Bedford Chiropractic Clinic on 01234 353937

This is to help raise funds for 6 year old, Bella, to have Selective Dorsal Rhizotomy treatment at Great Ormond Street Hospital, currently this is not available on the NHS.

Bella was born with Spastic Diplegia Cerebral Palsy – caused by a brain injury, this affects the control of leg movement and co-ordination. Bella uses a wheelchair but can use a walking frame for very short distances when fully supervised.

Bella is the sweetest, kindest, funniest little girl, she is brave and strong – but she wants to walk, she smiles through evry hospital appointment, physio session, injection and serial casting because she believes it will worth it in the end.

SDR is a neurological procedure that reduced the stiff muscles – it’s not a cure for Cerebral Palsy and we cannot predict the outcome but leg movement, control, range and speed will all improve after the operation. The effects of the operation are permanent – and the usual decline of movement which is seen in adolescence is non-existent in those who have had the procedure.

Although the improvements will be instant, it could take 2 years for the outcome to be clear.
https://crowdfunding.justgiving.com/BellasWish

The TRUTH about Potatoes, Glycemic Index, and “White Foods” — Do they help or hurt Fat Loss?

The TRUTH about Potatoes, Glycemic Index, and “White Foods” — Do they help or hurt Fat Loss?

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
Author of best-sellers:  The Fat Burning Kitchen & The Top 101 Foods that FIGHT Aging
I’d like to start a little discussion today about carbohydrates… and in particular, “white foods” as well as potatoes. One reason I wanted to mention this is because so many health and fitness professionals trash talk potatoes about being a bad carbohydrate choice because of the high glycemic index. Some even say such ridiculous things as “avoid any and all white carbohydrates”.

Ok, now while I certainly agree that white bread and refined white sugar are two of the worst things we can be feeding our bodies, I definitely don’t agree with avoiding any and all “white carbohydrates”. Now I know all of the buzz lately has been about colorful foods and the protective antioxidants that they contain. They tell you to focus on colors and stay away from white.

“White Foods” aren’t necessarily always the enemy

It’s true that colorful foods are great, but it is a big mistake to specifically avoid white foods! There are plenty of white foods that have specific nutrients that are hard to find elsewhere. Let’s look at a few examples…

Onions & Garlic

What about onions and garlic? They are both white and they are chock full of protective phytonutrients, vitamins, and trace minerals that aren’t easy to find elsewhere in a normal diet… such nutrients as allicin, quercetin (an important flavonoid), chromium, and other unique anti-inflammatory nutrients.

In fact, onions are so powerful for our health, that one study of centenarians (people that live to over 100 years old) identified that a common thread of these amazingly healthy individuals was that they ate a lot of onions throughout their lives.   And we also know that garlic is one of the most powerful substances for a strong immune system, among other qualities.

Cauliflower

Another example of something white that is great for you is cauliflower. Cauliflower is loaded with vitamin C, fiber, minerals, and special compounds such as glucosinolates and thiocyanates, which are specifically abundant in cruciferous vegetables such as broccoli, cauliflower, and cabbage.  And a little-known fact is that some of the compounds in cruciferous vegetables help to combat other estrogenic compounds in our food supply and environment and can help prevent excess belly fat.  So eat up on that cauliflower!

Mushrooms

Not many people realize this, but surprisingly, even white mushrooms have high levels of unique nutrients and antioxidants. White mushrooms are high in a couple types of antioxidants called polyphenols and ergothioneine.  And some types of mushrooms, such as portobella mushrooms, are surprisingly good sources of Vitamin D.

Potatoes

Now that also leads us to another example – white potatoes (which by the way, can also be found in red, yellow, purple varieties, etc). Many health professionals claim that potatoes are a bad carbohydrate because they are thought to have a high glycemic index. First of all, if you’ve read my Fat Burning Kitchen ebook, then you understand that glycemic index is not necessarily the most important factor in choosing your carbohydrates.

While a generalization can be made that most low glycemic index carbohydrate choices will help you lose body fat easier than high glycemic index choices, it is not all that it’s cracked up to be. There are many other factors that determine how your body will react-to and process the carbohydrates you ingest, such as glycemic load and also how you combine the high GI food with other foods such as protein, fiber, and fats, which all slow down absorption of the ingested carbs.

For example, using glycemic load as an example… it is known that watermelon has a high glycemic index. However, the glycemic load of a normal serving of watermelon is just way too low for your body to start packing on body fat just because you ate a high glycemic index fruit. You would have to eat such an enormous quantity of watermelon just to get enough grams of carbohydrates to have any negative glycemic effect, that it is just non-sensical.

Not to mention that watermelon is also a great source of vitamins, minerals, and lycopene. There’s just no reason to avoid it simply because it has a high GI.  My point is… candy bars, cupcakes, and donuts make you fat… NOT watermelons, carrots or potatoes… French fries excluded of course, since those are typically fried in highly inflammatory cooking oils.

Also, as i mentioned, food combinations are important in how your body processes the carbohydrates and the associated blood sugar and insulin response you receive. For example, if you mix a high glycemic index carbohydrate with an extra source of fiber,healthy fats, or even certain proteins, many times the blood sugar and glycemic response will be slowed down considerably by the way you combined the food.

Alright, so back to my point that white potatoes are actually a healthy carbohydrate as long as you eat them in the right form… and please don’t ruin them by deep frying them into french fries either! French fries are one of the most evil things ever invented for your health, but only because we ruin them by soaking them in a scorching bath of trans fats in the deep fryer from the refined or hydrogenated vegetable oils that are typically used.

Keep in mind that potatoes contain so many vitamins and minerals that the list is way too long to even try.

One Warning though about potatoes:  Please note that potatoes do contain low level toxins called glycoalkaloids (it’s the plant’s protection mechanism) that are concentrated in the skin, so it is a good idea to always peel potatoes before making any dishes with them.  This article explains about the toxins in potatoes and how to still enjoy potatoes while minimizing the toxins.

Will 7-9 potatoes per day make you fatter?

On the topic of potatoes not being so bad after all, I don’t remember where I saw this referenced, but I recently saw a particular study that had participants eat about 7-9 whole potatoes per day for several weeks.

At the conclusion of the study, the potato eaters had actually consistently lost weight!  I’d venture a guess that the reason the people lost weight is that they were probably so full from eating all of those damn potatoes, that they actually consumed less calories than normal! An average sized potato only has about 100-120 calories, and I can surely imagine you’d be full constantly from eating 7-9 potatoes each day.

Of course, this does NOT mean that french fries are okay to eat!  Those will only make you fat, and the inflammatory trans fats will lead to an early death.  Seriously… fries are one of the most deadly foods in our food supply.  Plus, deep fried potatoes build up dangerous acrylamides from the frying oil reacting with the starch, and these compounds are carcinogenic.

Anyway, back to the 7-9 whole potatoes per day… Now I would never recommend going to those extremes, but my point is that an occasional potato a couple times a week is not going to hurt your efforts to get lean, especially if you combine it with some other fibrous vegetables and maybe a healthy fat and some protein. On that note, I have one of my favorite recipes for you, using potatoes.

Geary’s Lean-Body Potato Side Dish:

• Desired quantity of baby potatoes (I like to use this mixture I found recently at a health food store… it is a mixture of white, red, yellow, and purple baby potatoes)
• 1 red pepper
• 1 green pepper
• 1 yellow pepper
• 1 or 2 onions
• a couple cloves of garlic, finely chopped (or mashed garlic from a jar, organic preferably)
• 1 or 2 Tbsp extra virgin olive oil, grass-fed butter, and/or virgin coconut oil (sometimes I mix a bit of all 3)
• a little salt and pepper to taste (I like using a sea salt instead of normal commercial salt)

Cut the baby potatoes into slightly smaller pieces and place in a steamer until soft all the way through. Slice up the peppers and onions into strips and add with the chopped garlic into a pan with the olive oil and/or butter and/or coconut oil. Cook the peppers, onions, and garlic until tender, and then add the steamed baby potatoes. Stir it all together and serve. This is a delicious and healthy side dish that goes great with chicken or grass-fed red meat.

I hope you’ve enjoyed this little topic today about potatoes, healthy carbohydrates, glycemic index, and my awesome healthy potato recipe idea!

If you enjoyed this article today, feel free to share this page with your potato-loving friends and family.

Proof that chiropractic treatment helps migraine sufferers

Seventy-two per cent of migraine sufferers in a clinical trial experienced either ‘substantial’ or ‘noticeable’ improvement after a period of chiropractic treatment, defying historical skepticism of chiropractics by some medical practitioners.

The randomised clinical trial was undertaken by Dr Peter Tuchin, a chiropractor for the past 20 years, as part of his recently-completed PhD thesis at Macquarie University.

“Around 22 per cent [of patients] had substantial reduction – which means that more than 60 percent of their symptoms reduced during the course of the treatment,” Tuchin says. “What makes this a really strong result is that this was a really chronic group – the average length of time they’d had migraines was 18 years. To get a change of that sort of magnitude in a really chronic group was quite amazing.

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“Another 50 per cent had quite noticeable improvement. They either found that the frequency of the migraines was less, the length of time they had them was less or that they didn’t need to use their medications as much. This last result is very significant because some of the migraine medications are very strong drugs which have lots of side effects. Some of the migraine medications also have the problem of giving instant relief to the migraine, but creating another ‘rebound migraine’ the next day.”

The trial used 123 migraine sufferers, whittled down from around 1000 who applied after seeing a television program about the research. This group was divided into a treatment group who received chiropractic care, and a control group who were told they were receiving a form of electrical physical therapy.

“Both groups kept a record of their migraines for the whole six months, noting down how often they got them, how severe they were, how long they lasted, and if there was anything they could think of that contributed to them,” Tuchin explains. “For two months prior to any treatment they just diarised their migraines, followed by two months of treatment and then two months of post-treatment.”

Despite this study, some medical practitioners still dispute the ability of chiropractic care to help migraine sufferers. However, Tuchin believes this is a fast-diminishing group.

“I think the vast majority of medical practitioners are now open to chiropractic, but there’s a very small percentage who don’t realise what developments we’ve had, what inroads we’ve made,” Tuchin says.

“Chiropractic is not the be all and end all, but for a good percentage of migraine sufferers the neck is a significant contributing factor, and for them chiropractic treatment is really effective. I’m not saying that everybody’s going to be cured, but there’s very little to lose.”

May 23-29 is National Chiropractic Care Week. This year the theme is safe drugfree treatment of headaches. It is estimated that 10 to 12 percent of the Australian population suffer from migraines which costs the country $1.5 billion each year.

Source:

http://www.researchaustralia.com.au/

 

Chiropractic and Migraine

Although migraine attacks affect a significant number of people the triggering processes for the headaches are not fully understood.

 

Changes in the function of the blood or nervous systems in specific areas of the brain and changes in chemical balances within the body have been related to the cause of migraine attacks.

So, it is interesting that chiropractic treatment has beenshown to be effective for migraine sufferers.

Migraines are normally divided up into two different typesalthough many more subdivisions exist. These two main categories are ‘common’ and ‘classic’ migraine.

The pain of the headache is normally one sided covering half of the forehead and one eye however pain can also spread from the back of the head over to the eye or in some cases be located over both eyes.

Sensations described include, throbbing, pulsing and stabbing pains.

This is the most common type of migraine accounting for 80-85% of attacks. Research indicates that a change in cerebral blood flow could be responsible for the symptoms of this headache.
Common Migraine

It normally involves:

• a unilateral pulsing headache
• more commonly in females
• is usually found to have started in young adulthood
• headaches are usually severe although sufferers are able to carry on with their daily activities
• there is often associated nausea and vomiting.

Classic Migraine

This type of migraine accounts for about 10-15% of attacks with the typical throbbing unilateral headache as in a common migraine, but is preceded by what is known as ‘aura’ or ‘prodrome’. This describes symptoms experienced prior to the onset of the throbbing headache such as:

• visual symptoms such as flashing lights (scintillation)
• the presence of a blind spot (scotoma).

This usually lasts up to 30 minutes after which it is replaced by a disabling headache that can last for a few hours to 3 days.

• Nausea and vomiting may occur.
• Photophobia (sensitivity to bright lights) is common and bright lights can also provoke the pain.
• Rest in a cool dark and quiet room is often reported to be the only relieving factor.

Again, the cause of these headaches are not fully understood but are thought to be related to the changes in blood flow, the presence of certain chemicals and the way in which nerves send signals.

If you want to read more about other types of migraine go to Chiropractic and migraine variants.

Triggers

Many triggers have been related to the onset of a migraine attack some of the more common are listed below:

• after periods of stress (commonly occurs on over the week end or holidays)
• Foods (commonly; chocolate, caffeine, nitrates, cheese, nuts, wine and many more)
• Some medications (including vasodilators)
• Changes in sleeping habits
• Hormonal changes (associations with the menstrual cycle)
• Tension in the neck (especially the upper part of the neck)

But it is important to know that in reality, for many people, the symptoms are a mixture of more than one type of headache. Many specialists, including chiropractors, now talk about a headache continuum, where the, severely disabling, classical migraine is at one end ranging to the, less disabling, mild tension headache at the other end.

Treating Migraine

 

Identification of a specific trigger is essential in the management of the problem in a regular sufferer, with behavioural or lifestyle changes playing an important part in the treatment (e.g. avoidance of certain foods or maintenance of a regular sleep pattern).

Nutritional and herbal support have indicated that the use of supplements such as omega-3 fatty acids, magnesium, calcium, vitamin D among others useful in the treatment of migraine. However always consult your chiropractor or doctor before beginning any supplements.

Medications can be of use in some cases but are mainly prophylactic. Initially over the counter medications can be used but if persistent your GP may advise the use of prescription drugs.

Acupuncture treatment has also been shown to help in some cases among other alternative techniques.

Chiropractic has been shown to help reduce the severity and frequency of migraine attacks in many cases, especially cases of common migraines, and we therefore recommend that you undergo a trial treatment.

Chiropractic treatment also deal with many contributory factors or after effects including relieve of restriction in movement of the neck, muscle tension in the neck, upper back and shoulders and helping correct any postural issues that may influence the occurrence of both migraine and tension headaches.

Chiropractic for Olympic Champions!

William Moreau, DC, serves as chief medical officer for Team USA at Rio 2016 Olympic Games

Chiropractic Economics July 18, 2016

July 18, 2016—The Foundation for Chiropractic Progress (F4CP), the voice of the chiropractic profession, highlights the role of doctors of chiropractic (DCs) in the care of amateur and professional athletes, citing the continued leadership of William Moreau, DC, DACBSP as managing director of sports medicine for the United States Olympic Committee (USOC) and chief medical officer for Team USA at the Rio 2016 Olympic Games.

With chiropractic care now established as a key component of the health services available to Olympic and Paralympic athletes, experts at the F4CP note that the care provided by a DC helps to maximize overall health and maintain peak performance among athletes.

“Olympic and Paralympic athletes access care from a multidisciplinary team of health care professionals, including DCs who hold additional ACBSP certifications in sports chiropractic (an active Diplomate American Chiropractic Board of Sports Physicians (DACBSP) or Certified Chiropractic Sports Physician certification is necessary), as well as advanced techniques in soft tissue cares, joint mobility, active care and others,” said Moreau. “Chiropractic plays an important role in preventive, maintenance or injury specific care, and contributes to enhanced clinical outcomes and high patient satisfaction levels among all athletes.”

Doctors of chiropractic – who receive a minimum of seven years of higher level education – are primary care professionals for spinal health and well-being, and are qualified to diagnose, treat and manage a broad spectrum of health conditions.

For athletes, chiropractic care can help to reduce the risk of injuries, accelerate recovery time and improve health and performance through enhancements in range of motion, flexibility, balance, muscle strength and other key factors.

 

(Usain Bolt receiving Chiropractic Care before his race) 

Sherry McAllister, DC, executive vice president, F4CP, states, “It is gratifying to witness the demand for and growing utilization of chiropractic care among professional athletes. The evidence-based, hands-on chiropractic approach utilizes a variety of techniques, including spinal manipulation, to help restore functionality of the spine and nervous system to ensure optimal well-being, and inevitably fuel competitive athletic performance.”

10 Life-Changing Reasons to Drink More Water

Has it occurred to you today that you are thirsty? Guess what – by the time you experience the sensation of the thirst, you are already dehydrated. That thirst is your body calling for re-hydration.

Your body is composed of roughly 60% water¹. That means when we are dehydrated – and most of us spend our days constantly dehydrated to some degree – we are affecting the performance of the majority of our body.Nearly all of our systems do not function as well without the proper water intake

So, really, what does this mean? Why should we drink more water?

1. If you don’t drink water, you will die. It’s that important. Depending on our environment, we can live only a few days without water – maybe a week. We can live much longer without food. For most of us, we should prioritize the consumption of water far more than we currently do.
2. Prevent cancer. Yes, that’s right – various research says staying hydrated can reduce risk of colon cancer by 45%⁵, bladder cancer by 50%⁶, and possibly reduce breast cancer risk as well.⁷
3. Be less cranky. Research says dehydration can affect your mood and make you grumpy and confused.³ Think clearer and be happier by drinking more water.
4. Perform better. Proper hydration contributes to increased athletic performance. Water composes 75% of our muscle tissue!⁴ Dehydration can lead to weakness, fatigue, dizziness, and electrolyte imbalance.
5. Lose weight. Sometimes we think we are hungry, when actually we are thirsty. Our body just starts turning on all the alarms when we ignore it. For those of you trying to drop some pounds, staying hydrated can serve as an appetite suppressant and help with weight loss.
6. Have less joint pain. Drinking water can reduce pain in your joints by keeping the cartilage soft and hydrated. This is actually how glucosamine helps reduce joint pain, by aiding in cartilage’s absorption of water.
7. Flush out waste and bacteria. Our digestive system needs water to function properly. Waste is flushed out in the form of urine and sweat. If we don’t drink water, we don’t flush out waste and it collects in our body causing a myriad of problems. Also combined with fiber, water can cure constipation.
8. Prevent headaches. Sometimes headaches can be caused by dehydration, so drinking water can prevent or alleviate that nasty head pain. Next time your head hurts, try drinking water.
9. Make your skin glow. Our skin is the largest organ in our body. Regular and plentiful water consumption can improve the color and texture of your skin by keeping it building new cells properly. Drinking water also helps the skin do it’s job of regulating the body’s temperature through sweating.²
10. Feed your body. Water is essential for the proper circulation of nutrients in the body. Water serves at the body’s transportation system and when we are dehydrated things just can’t get around as well.

 

Quick rules of thumb for drinking water:

• Drink half your bodyweight in ounces of water (if you weight 160lbs, drink 80oz of water each day).
• Carry a bottle everywhere with you as a reminder to keep drinking.
• Eat raw fruits and vegetables – they are dense in water. You can get water from food, not just from beverages.
• Drink water and other fluids until you urinate frequently and with light color.

Heel Pain – Plantar Fasciitis

Plantar fasciitis causes pain in the bottom of the heel. The plantar fascia is a thin, ligament that connects your heel to the front of your foot.
It supports the arch of your foot and helps you walk.

Signs & Symptoms of Plantar Fasciitis:

• Pain and stiffness in the bottom of the heel 
• It can affect one foot or both feet.
• It can be a dull pain, sharp pain, some feel a burning or ache on the bottom of the foot extending outward from the heel.
• The pain is usually worse in the morning when you take your first steps out of bed, or if you’ve been sitting or lying down for a while.
• Climbing stairs can be very difficult due to heel stiffness.
• After prolonged activity, the pain can flare up due to increased inflammation. Pain isn’t usually felt during the activity but rather just after stopping.

Plantar fasciitis is one of the most common orthopedic complaints. Your plantar fascia ligaments experience a lot of wear and tear in your daily life. Normally, these ligaments support the arch of the foot. Too much pressure on your feet can damage or tear the ligaments. The plantar fascia becomes inflamed and the inflammation causes heel pain and stiffness.

Treatment Options for Plantar Faciitis:

At Bedford Chiropractic clinic, Our expert Dr Sandu will evaluate the strength of your muscles and the health of your nerves by checking your:

• reflexes
• muscle tone
• sense of touch and sight
• coordination
• balance

Using the latest technology our Laser Foot Scanner will show the areas on on the foot which are experiencing the greatest pressure, helping Dr Sandu to adapt your treatment to get the best from your body, to aid your recovery and Special orthotics, or arch supports, for your shoes may help alleviate some of the pain by distributing pressure, and they can prevent further damage to the plantar fascia.

Our New Activator 5!

Hi! Dr Sandhu here, hope you have all recovered from the excitement from last night, what an incredible display of the power of our weather. I must say I’m really excited as I have just received my brand new Activator 5! Another example of our continual drive to give the best chiropractic adjust possible to our patients!

The Activator Method is one of the most widely-researched chiropractic techniques and the only instrument adjusting technique with clinical trials to support its efficacy. Activator Methods has published hundreds of clinical and scientific peer-reviewed papers, worked with major academic research institutions, and received grants from recognized entities like the National Institutes of Health.

Activator 5

• Utilizes a force wave that allows deeper penetration of the force without discomfort to the patient.
• Recognized for superior control of speed, force, and direction of thrust.
• Perfect for use on the more tender areas of the body, due to the light, pre-load spring.
• Ideal for treating Cervicals, TMJ, Children, Geriatrics, and small body frames utilizing the #1 setting.

 

 

 

 

 

 

 

 

 

Check out our website http://www.thebedfordchiropractor.co.uk

 

4 Key Beginner Yoga Poses For Men

If you’re a guy, it’s easy to find yoga intimidating. This feeling is understandable. As a gender, there’s a cultural push to make us work out hard, compete, and do sports that tighten us up instead of loosen us up.

 

Sometimes, we’re intimidated because of neglect. In this little article, I’m going to make your entrance into yoga and your body quick and transformative!

These 4 key yoga poses for men will help you ease into a practice and ease into your body. Although they are relatively simple, they are deeply therapeutic as well as strength building. They will also work miracles for your flexibility. You can master them in the privacy of your living room AND I’ve set it up so you can do it all in 10 minutes at day! Check these out!

 

. Child’s Pose

This pose is a low back saver and is the hunch reducer. Do it for your posture, do it for your pain, and do it because it feels so good.

Benefits: Child’s Pose lengthens the spine, assists the relief of lower back pain, and stretches your knees.

How to do it:

• Kneel with your knees open shoulder-distance, with your toes touching.
• Place your forehead on the floor.
• Walk your hands forward with fanned fingers OR move hands behind you on the floor alongside your body.
• Stay in this pose for 15 deep breaths through the nose.

High Lunge

Here is a wonderful pose for runners and couch potatoes alike.

Benefits: High Lunge resurrects your leg strength and flexibility and fine tunes your core strength and balance. It’s also great for stretching muscles of the feet and toes.

How to do it:

• Set up like a sprinter with your finger tips on the floor on either side of your lead foot. Your back foot has it’s toes curled under as if you’re going to run a race.
• Alignment is key. Your front knee should be above your ankle and shouldn’t waver to the left or right. Keep that knee in line with your 2nd toe.
• Your front thigh should be flat like a table and your butt is in line with that front knee. That means you may have to step back a few inches to get that thigh flat! If that’s difficult you may have to prop your hands up on books (or yoga blocks) or go high on your finger tips.
• Press firmly through the back heal and look forward to lengthen your spine.
• As this gets easier, transition from 5 fingers of a tented hand to 3 fingers, then one finger, and then, perhaps, shooting your hands behind you in the air or out to the side so your body looks like a cross.
• Always draw the tummy in and try to lengthen your spine.
• Breathe as deep as you can and see if you can stay for 5 to 20 breaths.

Crescent Pose

Crescent is similar to the high lunge, but it refines more subtle strength and balance throughout the body, especially in the core and the legs.

Benefits: This pose goes deep into the hip flexors for extra strength and flexibility. It also strengthens and stretches the front of the legs.

How to do it:

• Set up in the high lunge as above, but now the arms will reach straight in the air.
• The torso is at “attention” and is straight with no back bend in the spine. Rooting down through the tail bone, draw the tummy in and try to gain length in the spine growing through the side ribs.
• Stay here for 5 to 20 breaths.

Yogic Squat

In India, they have chai and conversations sitting in a squat. Three quarters of the world goes to the toilet like this, and many ladies give birth like this. Most Westerners, however, have lost the ability to do a decent squat. Not good.

Benefits: This pose provides huge benefits for rehabilitating the flexibility in legs and knees. It also relieves constipation.

How to do it:

• Feet should be shoulder-distance apart. Bend your knees so that your butt is as low as it can go without hitting the floor.
• Try to get your heels flat. If this is impossible, curl up a towel or yoga mat to give you “ high heels.”
• In your Squat, sit up tall with your hands in prayer on your heart with elbows pressing into the knees. For a variation, you can place hands on back of skull, drop head, and tuck chin into throat.

Start with these 4 tested and approved postures for only 10 minutes a day using deep breathing as you hold them. You will be amazed at how these poses will lead to small changes and transform your body in major ways.

Essential super foods for every mans diet

Lean Red Meat

If you’re a steak-and-potatoes guy, you’re in luck. Red meat can be good for you, says Leslie Bonci, MPH, RD, a dietitian for the Pittsburgh Steelers. Lean cuts of beef and pork are packed with protein and have only a little more fat than chicken breast. Red meat is also a good source of leucine, an amino acid that helps build muscle.

 

Tart Cherries

How do the Pittsburgh Steelers soothe sore muscles? Cherry juice. Bonci says she keeps some in their training room at all times. “The pigment in cherries and cherry juice mimics the effects of some anti-inflammatory medicines,” says Bonci. “And there are no side effects.”

Chocolate

Chocolate may improve blood flow if you eat the right kind.The flavanols in dark chocolate may curb levels of bad cholesterol, improve circulation, and keep blood pressure in check. Men with poor blood flow are more likely to have erection problems, so heart-wise foods may protect your sex life, too. But too much chocolate can lead to weight gain. Enjoy 1 ounce a day instead of other sweets.

 

Shellfish

Shellfish and other types of seafood are rich in zinc, which is critically important for the heart, muscles, and reproductive system. Zinc levels below normal are linked to poor sperm quality and male infertility. Not fond of seafood? Beef, turkey, chicken, nuts, and seeds offer a healthy dose of zinc, too.

 

Avocado

Sure, this creamy fruit is high in fat, but it’s the good kind. The monounsaturated fat in avocados packs a one-two punch against cholesterol. It can knock down total cholesterol and “bad” cholesterol (LDL), too. The trick is to use a “mono” fat instead of saturated or trans fats. And eat no more than 25%-35% of all your calories from fat. Olive oil and nuts also contain good fats.

Fatty Fish

Fatty fish like salmon, herring, sardines, and halibut are another excellent source of healthy fat. They have a special type known as omega-3 fatty acids. These protect against heart disease, the top killer of men in the U. S. Two servings of fatty fish a week can lower your chances of dying from heart disease.

Ginger

Slices of this spicy root are often served with sushi or grated into an Asian stir-fry. Health-wise, ginger may help calm inflammation in the body — which can come in handy when you push yourself too hard. Eating ginger regularly may help reduce the pain of exercise-related muscle injuries

 

Milk and Yogurt

The whey in milk and yogurt is another source of leucine, a muscle-building amino acid. Bonci recommends Greek yogurt, with a thick, creamy taste that men may like better. It’s also packed with protein, potassium, and friendly bacteria that keep the gut healthy. “Plus, it requires no preparation whatsoever.”

 

Bananas

The banana is celebrated for its bounty of potassium — and with good reason. Potassium is critical for muscle contractions and bone health. It also helps blood pressure. Getting enough potassium may be as important as eating less sodium when it comes to lowering blood pressure.

 

Pistachios

Nuts provide protein, fiber, and zinc while satisfying the urge for a crunchy, salty snack. Pistachios are a stand out — higher in plant sterols that can improve cholesterol levels. Eat them from the shell, so you work harder for each one. It’s a fun way to snack and keeps you from gobbling up too many calories too quickly.

Brazil Nuts

A single ounce of Brazil nuts has seven times the daily value of selenium. This mineral boosts the immune system and helps the thyroid gland.

 

 

 

Tomato Sauce

Tomatoes are rich in lycopene, a substance that may protect against some cancers. Some research suggests that men who eat tomato sauce regularly are less likely to get prostate cancer, but not all studies support this. Tomatoes have many other plant nutrients, too, that support good health. Adding salsa to a burrito or tomato sauce to pasta is an easy way to make a meal more nutritious.

Mixed Vegetables

Vegetables are packed with phytochemicals, nutrients that boost cell health and protect against cancer. There are many different phytochemicals, and the best way to get a variety of them is to eat different colored veggies. “There should be color on your plate at every meal,” Bonci says.

Orange Vegetables

Orange vegetables are an excellent source of beta-carotene, lutein, and vitamin C. These nutrients may lower your odds of developing an enlarged prostate, according to a large study. Good choices include red bell peppers, carrots, pumpkins, and sweet potatoes.

 

Leafy Green Vegetables

Spinach, collard greens, and kale can help the eyes as well as the prostate. These leafy green vegetables have plenty of lutein and zeaxanthin. Both nutrients protect against cataracts and age-related macular degeneration, an eye disease that impairs vision.

 

Eggs

Eggs provide lutein, protein, and iron, but you have to eat the whole egg. One yolk, with 185 mg of cholesterol, fits into the 300 mg daily limit for healthy people. You might also cut back on high-cholesterol sweets to make room for whole eggs in your diet. If you have high cholesterol, ask your doctor if you should limit how many eggs you eat per week.

High-Fiber Cereal

Fiber may not sound manly, but it can be a performance enhancer. Executive or athlete, you can’t focus on your goals if your gut is acting up. Fiber keeps you full longer and helps your digestive system run smoothly. This doesn’t mean you have to give up your favorite cereal — just try mixing in some shredded wheat. “Don’t deprive yourself,” Bonci advises, “but add something good.”

Brown Rice

Brown rice is another great source of fiber, and it’s easy to dress up with tasty, colorful food. Try adding lean meat, baby spinach, and pineapple. If you don’t like the texture, mix some white rice with the brown. Brown rice and other whole grains can help you stay at a healthy weight and lower your risk of heart disease and type 2 diabetes.

Berries

“Berries can help you be on top of your game mentally as well as physically,” Bonci says. They’re loaded with antioxidants that may help lower the risk of cancer. Animal studies suggest blueberries can also enhance memory and thinking. Similar research in people is in its infancy, but looks promising. When fresh berries are expensive or tough to find, try buying them frozen and making a shake.

 

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Spring Detox Yoga Flow

Spring has arrived and many of us are ready for some spring-cleaning not just for our homes but for our minds and bodies as well.

Spring is the perfect time of the year to clean our closets, clear out things we not longer use so we have room for new things to come. Spring is the ideal time to renew and to cleanse our bodies too.

Our bodies have a natural of getting rid of waste products, but sometimes it needs help to boost eliminating these products.

I invite you to try these simple yoga detox practice that can help your body cleanse itself.

In addition, you can try a all natural 3-5 day juice detox along with yoga practices (I suggest mixing active with some restorative practices) to receive a maximum cleansing process and enjoy the benefits of your efforts. This combination will help you feel more energized, lighter and healthier.

While cleansing, fasting and detox practices may not be for everyone, anyone can benefit from a yoga detox program. Especially if you’ve been feeling sluggish or are experiencing digestion problems, have a lack of stamina, poor concentration, aches and pains, or skin problems.

So are you ready to flow, sweat, play and detox with this short but effective flow?

Start by sitting in a comfortable position… Please keep in mind that you can add any vinyasa of your choice to move between poses:

Seated Twist:

Inhale and lift arms up and interlace your fingers while rotating your palms up to the sky. As you exhale rotate your torso to one side. Be mindful that your hips don’t twist with you. You want the twist to come from your spine without the assistance of your hips. Inhale center and exhale to the other side. Repeat few more times on each side.

Cat/ Cow with Simhasa Breath:

Come to hands and knees (aka table top). For this practice we will reverse the breath so as you inhale round the spine and as you exhale arch your back and stick your tongue out as you exhale through your mouth.

This type of breathing is very cleansing and relieves tension in the chest and face. According to traditional texts, Simhasana destroys disease and facilitates the three major bandhas (Mula, Jalandhara, Uddiyana).

Surya Namaskar/ Sun Salutations “A” and “B”:

Moving through few rounds  each of these wonderful namaskars will help you generate internal heat while coordinating breath and movement.

Navasana (Boat Pose):

Great core work to build core strength and heat in your body. When we work our core we are also activating our digestive and elimination system. Practice this pose 3 times holding it each time for 5 full breaths. To rest between each cycle you can bring the soles of the feet together and fold forward into Baddha Konasana.

Parivritta Utkatasana (Revolved Chair Pose):

From chair pose or Utkatasana, bring your hands to heart center and exhale twist to one side. Bring the elbow to the outside of the thigh as you press the palms together to help you twist form the spine. Make sure that your knees are even and one is not forward of the other. This will indicate that you are collapsing on one hip and the twist is not coming from the spine. In addition your hips should be lower than shoulders. Hold for 5 full breaths before going to the other side. Finish by folding over your legs in Uttanasana or standing forward fold.

Virabhadrasana 1 (Warrior 1):

From down dog bring one leg forward placing your foot between your hands. On the inhalation lift the chest and arms up. Make sure your front knee is over your ankle and that your back leg is active and strong. Extend the arms up to the sky and hold for 5 breaths.

Parsvottanasana or Pyramid Pose:

From Warrior 1 extend the front leg and as you exhale fold over the leg bringing the hands to the earth. Keep the hips even or leveled as you create lighten in the spine. Anchor the big toe mound on the mat and you engage your quads to protect the knee from hyper extending or locking as you stretch your hamstrings.

Parivrtta Trikonasana (Revolved Triangle):

This is another twisting pose that will not only activate your internal organs but will help you cleanse from the inside out. It is like a wet towel that you ring out as you twist it. You can add a connecting vinyasa to do the other side. After completing both sides come to a sited position.

 

Paschimottanasana (Seated Forward Fold):

Extend both legs forward. You can sit on top of a folded blanket, grab a strap and/or bend your knees slightly if you feel you hips are rolling back (posterior tilt) and/or your hamstrings are tight. Exhale fold over your legs while elongating the spine. Imagine you are trying to reach your feet with the crown of your head. Hold for few breaths. Forward Bends compress the abdominal organs and the kidneys and liver are stimulated. They help improve the digestive system and activate the elimination process as well.

Setu Bandhasana (Bridge Pose):

Lie down on your back, bend your knees and draw feet towards your butt. Draw shoulder blades towards each other and as you inhale lift hips up while pressing down on your feet. Keep feet hip width apart and parallel to each other while keeping the toes pointed forward. Hold for few breaths then lower hips down one vertebrae at the time. You can let the knees drop to one side then to the other few times to release any tension in the spine

Apanasana (Wind Relieving Pose): Bring both knees to the chest and cross your arm over or under your legs and give your self a big hug. If you like you can lift your head towards your knees and the lower head back down keeping shoulders relaxed and neck long. Hold for few breaths and the release.

Viparita Karani or Legs up The Wall:

For this pose you will need a blanket or bolster against the wall. Start with your support about 5 to 6 inches away from the wall specially if you know your hamstring are tight or closer if you know they wont be an issue. Sit sideways on right end of the support, with your right side against the wall. Bend your knees, press your feet into the wall and lift your pelvis off the support a few inches, tuck the support a little higher up under your pelvis, then lower your pelvis onto the support again. Extend the legs up towards the ceiling. Open your arms out to the side palms up while letting your shoulder blades move away from the spine.

Stay in this pose anywhere from 5 to 15 minutes. To come out, slide off the support onto the floor before turning to the side and then to sitting.

Pause for few breaths in here before continuing with your day.

Drink plenty of water to help your body continue with the cleansing process.