Beat Stress by Breathing like a Yoga

How to Breathe Like a Yoga Master

You don't have to vacation in the Himalayas to learn to breathe like a Buddha. From the Pranayama tradition of yoga comes the "Complete Breath," which is a relaxing way to beat stress and improve your state of mind.

Steps

1. Lie flat while you are down on your back on the floor, a comfortable mat, or a firm mattress.
   
2. Place your hands on your abdomen an inch or two apart just below the navel, with your fingertips facing inward and your palms down.
   
3. Inhale through the nose and begin expanding the abdomen.
   
4. Continue inhaling. When the abdomen rises slightly, begin allowing the chest to expand and the abdomen to fall.
   
5. When the chest rises slightly, begin exhaling. Allow the abdomen to continue to fall.
   
6. Continue exhaling. As the chest empties, allow the abdomen to begin to rise again.
   
7. Repeat without pausing.
   

Tips

• It can be tricky to get the hang of this at first, but it helps to imagine the breathing cycle as a circle. During each cycle, the chest and abdomen rise and fall in a smooth, uninterrupted manner.
  
• Each inhalation/exhalation cycle should require several seconds to complete. Use a pace that is comfortable for you, but the deeper and slower you are able to breathe, the better.
  

Warnings

• If you begin to feel light-headed or experience other unusual phenomena, discontinue the exercise.
  

For additional information about alternative medicine and other nutrition facts:

Herbal Nutrition Systems

To learn how to optimize nutrition and learn about holistic health:

SC Certified Natural Health Professionals : http://www.sc-cnhp.org

For high quality, all-natural, herbal nutritional supplements:

http://www.herbsexpress.com

An Early Start to Burn Fat and Lose Weight

Did you know that in the morning before breakfast is considered the best time to exercise if you are trying to lose weight and burn fat?

Besides the cardiovascular and mood-enhancing benefits, exercise helps you slim down and become more toned. However, for optimal fat burning, it's just as important to plan when you work-out as to what exercises you will do.

As it turns out, early morning exercise is best. Studies have shown that working out on an empty stomach forces your body to burn much more fat than it would have later in the day. How does this work?

When you awaken in the morning, your body has gone without food for approximately 8 hours. Your insulin levels are low; your glucose and glycogen levels are low as well. Each of these factors contributes to burning more stored fat and thus losing the type of weight you want to lose. However, if you eat before you workout, your body has to burn off what you just ate before it can tap into your fat reserves.

Early morning exercise appears to also have a metabolism boost as well. This means that you tend to continue to burn calories for hours even after the work out is over. Combining weight training in your morning routine is a powerful one, two punch for weight loss. Weight training builds muscles which dramatically affects fat loss. By doing it in the morning, you have an even more extended metabolic rate increase.

Whether this fulfills some ancient instinct to expend energy before we could have food as our hunter-gatherer ancestors did, morning exercise appears to restore the natural order of things for a holistic balance and normal weight.

For optimal fat loss, consider setting the clock a little earlier and blending when you exercise into your weight loss program.

For additional information about alternative medicine and other nutrition facts:

Herbal Nutrition Systems

To learn how to optimize nutrition and learn about holistic health:

SC Certified Natural Health Professionals : http://www.sc-cnhp.org

For high quality, all-natural, herbal nutritional supplements:

http://www.herbsexpress.com

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Digestion and Holistic Healthcare

From a holistic perspective, it's not that you are what you eat, but that you are what you assimilate. Food passing through your system undigested does not do you any good, but actually causes harm. Bloating, gas, and/or constipation can be an indicator of poor digestion. Let's look at other digestive issues.

Roughly a third of all people over 65 suffer from atrophic gastritis, a condition that without noticeable symptoms, interferes with the absorption of vitamin B12 and very likely other nutrients and minerals as well. It's important to remember that such digestive and malabsorption disorders begin years before any type of symptoms appear and often go unnoticed for years or are misdiagnosed.

It's important to pay close attention to your digestion. You need to make sure that you are actually extracting nutrition from your food. However, after you have exhausted that food of its benefit, it's important to successfully eliminate its byproducts so that you do not have unhealthy build up of toxins in your system.


How do you maintain healthy digestion?
- A holistic approach ...

A holistic approach is best when it comes to your digestion. You should follow basic holistic guidelines for enabling healthy digestion.

• Chew your food slowly and thoroughly. Take time to enjoy your food
• Eat sitting down. Focus your energy on the process at hand - digesting your food
  
• Don't consume too much liquid while eating as this dilutes your natural stomach acids
  
• Finish dinner at least 3 hours before bedtime
• Always include breakfast as a daily meal
• Eat at regular intervals
• Include plenty of fresh fruits and vegetables in your diet
  
• Incorporate daily exercise into your day
• Get sufficient sleep

But what if I already have digestive problems?

If you are already suffering from the effects of a poor digestive system. First incorporate the holistic lifestyle changes listed above for maintaining a healthy digestive system. Then consider nutritional supplements such as probiotics. Probiotics contain beneficial bacteria that are normally found in the intestinal system. These bacteria break down food and can help re-balance and maintain a normal digestion process. Other digestive aids such as pepsin, betaine hydrochloride can also be helpful.


Remember, digestion is all about absorption and assimilation. Even the best diet and nutritional supplements won't do any good if you have poor digestion. Take care of your digestive system and it will take care of you.

For additional information about alternative medicine and other nutrition facts:

Naturopathic-Medicine.net

To learn how to optimize nutrition and learn about holistic health:

SC Certified Natural Health Professionals : http://www.sc-cnhp.org

For high quality, all-natural, herbal nutritional supplements:

http://www.herbsexpress.com

Technorati tags : nutrition, digestion, holistic, constipation, certified natural health professionals, alternative medicine, herbal, herbs, vitamins, nutritional supplements, probiotics, diet, digestive system

Licorice Root - a handy herbal remedy

Natural licorice is an amazing herbal botanical used in western alternative medicine. Not to be confused with licorice flavored candies, licorice root has been used traditionally in the treatment of several ailments for centuries. Various studies have shown licorice to be anti-inflammatory, anti-allergenic, anti-viral, estrogenic and even useful as a cough suppressant.

Below is a listing of various traditional uses for licorice:

• Anti-inflammatory : treatment of allergies, asthma, eczema and upper respiratory infections
• How it works : it suppresses the enzyme that breaks down cortisone

• Anti-viral : used topically as a salve, it halts the growth of cold sores
  
• How it works : it inhibits virus growth and stimulates the white cells that kill viruses and bacteria

• Dental Care : inhibits the growth of plaque and bacteria on teeth and reduces the occurrence of mouth ulcers and canker sores
  
• How it works : it is anti-viral
  

• Estrogenic: balances estrogen levels providing relief from PMS and hot flashes
• How it works : it alters estrogen metabolism and thereby affects the estrogen-progesterone ratio
  

• Soothing agent : cough suppressant reportedly as effective as codeine
• How it works: licorice has a high gelatin content

One cautionary note: Licorice can cause high blood pressure, reduced potassium levels, and water retention. Therefore, although licorice is generally considered safe herbal medicine, it should be avoided if you are pregnant, have or suspect liver disease, are taking blood thinners, have heart disease, potassium deficiency, or high blood pressure. In general, do not take licorice longer than six weeks at one time.

For additional information about alternative medicine and other nutrition facts:

Naturopathic-Medicine.net

To learn how to optimize nutrition and learn about holistic health:
SC Certified Natural Health Professionals : http://www.sc-cnhp.org


For high quality, all-natural, herbal nutritional supplements:

http://www.herbsexpress.com

Technorati tags : licorice, PMS, heart, allergies, nutrition, herbal, herbal remedies, holistic, certified natural health professionals, alternative medicine, heart disease, herbs, hot flashes, high blood pressure, cold sores, dental care

Nutrition 101 - Phytochemicals

Today, we understand more about nutrition than we ever have. There are an amazing array of active components in our foods that sustain our growth, repair our body tissues, and provide essentials nutrients for living. These active ingredients are commonly thought of as vitamins, minerals, herbs, antioxidants, and/or fiber. When these active ingredients are derived from plants, they are referred to as phytochemicals.


Examples of key phytochemicals include the following:

• beta glucans from whole oat products - linked to reducing total and LDL cholesterol
  
• catechins from black and green teas - associated with the reduced risk of several types of cancer
• glucosinolates/ indoles from cruciferous vegetables - associated with reducing the risk of certain types of cancer
  
• ligans from flaxseed - an omega-3 fatty acid linked to a reduced risk of breast cancer
• limonoids from citrus fruits - associated to reducing the risk of certain types of cancer
  
• lutein from spinach - associated with a reduced risk in age-related macular degeneration
• lycopene from tomatoes- linked with a reduced prostate cancer risk
• monounsaturated fatty acids from almonds and walnuts - linked to reduction of blood lipids (fats)
• organosulfur componds from garlic - associated with lowering blood lipds and improve immunity
• proanthocyanidins from cranberry - associated with reduction of the risk of urinary tract infections
• soluble fiber from psyllium - linked to reducing total and LDL cholesterol

Phytochemicals provide basic nutrition and reduce your risk of chronic disease. Add more fresh vegetables and herbs in your diet to sustain your holistic health.

For additional information about alternative medicine and other nutrition facts:

Naturopathic-Medicine.net

To learn how to optimize nutrition and learn about holistic health:

SC Certified Natural Health Professionals : http://www.sc-cnhp.org

For high quality, all-natural, herbal nutritional supplements:

http://www.herbsexpress.com

Technorati tags : nutrition, phytochemicals, lutein, cholesterol, holistic, ligans, certified natural health professionals, alternative medicine, fat, herbs, antioxidants, green tea, omega3, nutritional supplements

Holistic Health Insurance for Feet

Our feet are amazing. Each step we take exerts pressure that is as much as 3 to 4 times our body weight. Nonetheless, the nerve endings are so sensitive that we can tell if we have stepped on a small pebble or pin or have experienced a change in elevation.

Over three-quarters of Americans experience problems with their feet at some point in their lives. Primarily due to circulatory issues, diabetics particularly are prone to foot problems. Diabetes affects blood circulation and reduces blood flow to the extremities. The feet often suffer the consequences. Women too, generally experience foot problems. This seems to be due to an overuse or abuse of high heels shoes. Whether it is corns or calluses or more serious problems, we need to take care of our feet to maintain our overall health. Like it or not, our feet are our foundation. Consider these tips below as holistic health insurance for your feet.

1. Practice daily foot hygiene. A daily scrubbing is essential for good foot health. Just like your mom always said. "Wash between your toes and get them good and dry when you're done."
2. Use a foot powder to keep moisture and odor at bay.
3. Never clip your toenails into the corners. Always cut straight across the nail leaving the nail slightly longer than the tip of the toe.
4. Always wear socks with closed in shoes, especially loafers and sneakers. Cotton socks are the best healthy choice as they allow your feet to breathe and air to circulate.
5. Rub tea tea oil on your feet daily to keep feet fungus at bay.
   
6. Don't wear the same shoes everyday! Alternate. Allow the previous day's pair to air out.
7. For particularly dry, cracked feet, slather on an ample amount of foot cream and aloe vera gel at night before bed. Sleep in a pair of cotton socks and your feet will be noticeably smoother in the morning.
   
8. From time to time, soak those tired tootsies! Not only can it soften tough, dry skin, it can deodorize your feet as well. Great additives for a foot soak include essential oils like tea tree oil, eucalyptus oil, peppermint oil, or lemon oil. The aromatherapy benefits are an added bonus. Other great choices are herbal teas. The tannin in herbal tea really helps to eliminate smelly feet.
9. Don't go bear-foot. Wear protective footwear to guard against injury and contact with fungus.
   
10. Check your feet regularly for blisters, sores or an other abnormalities. These sources of breaks in the skin or inflamation can breed unhealthy bacteria and fungi. Persistent redness, bruises and/or swelling can indicate that there is a problem.

Hopefully, you can use these tips to insure optimal foot health and overall holistic well-being.


To find out more about natural methods of health and healing with alternative medicine, visit

Naturopathic-Medicine.net

To find out about natural health education, visit

Certified Natural Health Professionals - SC Chapter

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Holistic Benefits of Fiber

Dietary fiber may help prevent colon cancer, reduce blood cholesterol, and help maintain a health weight. Additionally, people with type-2 diabetes or insulin resistance are helped with fiber as it can help manage insulin levels by lowering their blood sugar.

But why is fiber a nutritional powerhouse and how does it benefit holistic health and wellness?


Dietary fiber is a member of the carbohydrate family and consists of fruits, vegetables, and the outer linings of seeds, grains, nuts, and beans. Dietary fiber comes in two forms: soluble and insoluble fiber. The human body needs both types to be healthy.


Benefits of Soluble and Insoluble Fiber

Soluble fiber can be dissolved by water. It is often found in apples, bran, beans, oatmeal, seeds, bananas, carrots, and citrus fruits. When digested soluble fiber is combined with water, it can be absorbed into the bloodstream through the intestinal walls. In the blood stream, it works to balance cholesterol levels and block fat absorption.

Insoluble fiber, as opposed to soluble fiber, can not be dissolved in water. It consists of the cellulose that makes up plant cell walls. It is often found in wheat bran, whole grains, and the skins of most fruits and vegetables. Insoluble fiber is more resistant to digestive enzymes in the gastrointestinal tract than soluble fiber. As such, it helps to gather up trapped or undigested foods in the intestines as it passes through the colon and therefore is a great remedy for constipation.

Nutritional fiber supplements can also be a healthy alternative for those who can not get sufficient amounts of fresh fruits and vegetables in their diet. Nutritional supplements often include combinations of psyllium husks, oat bran, apple pectin, and/or other natural cellulose derivatives. Whether in powdered form or capsule, all-natural nutritional supplements can benefit a healthy diet. However, the best holistic plan is to incorporate a wide variety of fruits, vegetables, seeds, nuts, and whole grains in your daily diet. Super-charge your nutrition and include dietary fiber as a natural health staple.



For additional information about alternative medicine and other nutrition facts:

Naturopathic-Medicine.net

To learn how to optimize nutrition and learn about holistic health:

SC Certified Natural Health Professionals : http://www.sc-cnhp.org

For high quality, all-natural, herbal nutritional supplements:

http://www.herbsexpress.com

Technorati tags : fiber, nutrition, holistic, certified natural health professionals, alternative medicine, insulin, weight loss, nutrition facts, cholesterol, nutritional supplements, blood sugar, carbohydrates, diet, insulin resistance