Are you breathing?

Many people simply don't breathe...as someone who has had breathing issues such as asthma, allergies, etc., it was vital that I learn how to breathe correctly.

As a dancer, I was never truly educated on the techniques of breathing and the actual patterns of breath. It was only after I was a dedicated student of yoga and running that I was finally able to grasp the concept of understanding breath.

Most people simply breathe from the upper chest area, causing fatigue, anxiety and breathlessness. The only way to truly breathe is from the lower belly or diaphragm which will help to increase oxygen uptake, decrease anxiety and helps to promote a more efficient lymphatic system.

Breathe slower, live longer!

Osteoporosis

What is osteoporosis?
Osteoporosis refers to a loss of bone mass causing the bones to become porous and fragile. Our skeletal frames are constantly being remodeled, with bone tissue being broken down and rebuilt on a regular basis. Bone density (the degree of mineralization of the bone matrix) usually increases until about the age of 30, but after that, trouble can begin. Osteoporosis sets in when more bone is lost than can be rebuilt. Eventually, bones become brittle and easily fractured. There are actually two different types of bone - both of which lose bone mass later in life, but at different times.

Osteoporosis prevention?

• Eat plenty of vegetables and fruit. Potassium, magnesium, vitamin C and beta carotene (found in fruits and vegetables) have been associated with higher total bone mass. A diet rich in vegetables and fruit and moderate in animal protein and grains may minimize the acid-ash residue of the diet.
• Get enough calcium. This mineral is one of the primary constituents of bone, and adequate intakes are necessary for lifelong bone health. Choose non-fat dairy products such as yogurt and non-fat milk. Eat more sardines (with bones), dark green vegetables like collard greens, bok choy and broccoli, whole soy based products like tofu, and calcium-fortified soy milk and orange juice. Consider taking a calcium supplement if you are not eating at least three servings of dairy per day and/or calcium-fortified foods, if you are postmenopausal or if you have a family history of osteoporosis.
• Eat magnesium-rich foods every day, including spinach, tofu, almonds, broccoli and lentils. Pumpkin seeds and sunflower seeds are also good sources of magnesium.
• Eat vitamin K-rich foods every day. The best sources are green leafy vegetables (see the calcium-rich greens listed above), but most vegetables are good sources. Talk with your doctor about the effects of vitamin K if you are taking a blood-thinning medication.
• Make sure you get enough vitamin D. I recommend supplementing with 1,000 IU daily for adults.
• Decrease your sodium intake. Avoid salty processed foods and fast food. Don't salt your food before tasting it.
• Limit caffeine intake.
• Avoid alcohol or drink only in moderation.
• Increase weight-bearing activities, such as walking, weight training and calisthenics. Try to do at least 30 minutes of exercise most days of the week.

http://www.drweil.com/drw/u/ART02720/Osteoporosis.html

Artificial Sweeteners- a Hot Mess!

Try replacing these dangerous sweeteners below with non toxic ajave nectar or stevia. Use stevia if you are looking for a no calorie substitute.


Aspartame (NutraSweet, Equal)
Saccharin (Sweet'N Low, SugarTwin)
Acesulfame K (Sunett, Sweet One)
Sucralose (Splenda) - It is manufactured by the selective chlorination of sucrose (table sugar), in which three of the hydroxyl groups are replaced with chlorine atoms to produce sucralose.