Yoga: My Progress

This entry was written on May 31, 2009 by our Holistic Medicine Guru Marina Hanes

Last week I had to miss my yoga class, because my allergies were bothering me, but I still have a few yoga sessions left. So far, I think I have become stronger and more conscious of my body. For example, I notice that when I’m nervous or stressed out, I take shallow breaths. For me, the best part of yoga is breathing. Normally I don’t pay attention to my breaths, but during yoga I get plenty of oxygen, which I think is part of the reason why I feel refreshed afterwards.

Treating the Rotavirus

Depending on how severe the rotavirus is, you may need to visit the hospital for oral rehydration therapy (ORT) or an IV. However, if it’s in the beginning stages, you can try to treat it at home. Unfortunately, since the rotavirus is a virus, the immune system needs to fight it. So while your body deals with the virus, you need to work on keeping it hydrated.

You can create a homemade ORT by combining one liter of water, one teaspoon of salt and eight teaspoons of sugar. Also, the BRAT diet (bananas, rice, apple sauce and toast) act as binders to relieve diarrhea.

Yoga: The Relaxation Part

This entry was written on May 14, 2009 by our Holistic Medicine Guru Marina Hanes

All of my yoga classes end the same, and the last ten minutes are always the best part. Yoga really makes you get in touch with your body, and you start to feel fulfillment from the simplest things such as tensing and relaxing your muscles.

During our relaxation session, we lie down on the floor (I cover up with a blanket for comfort) and then we begin tensing and relaxing all of our muscles. It sounds so uneventful, but when you tense your arm as much as you can and then release it, you get a powerful sensation of relief. After all of our muscles have relaxed, we lie on our side and take in a few breaths.

Even if you could find time during the day to do a short relaxation session like this, you might feel rejuvenated.

Prevent the Spread of Rotavirus

The rotavirus is highly contagious, and it can infect children as well as adults. If you or your child has it, it’s important to keep away from others. Good hygiene is also essential, so cough or sneeze in your arm and wash your hands regularly. Keeping those alcohol-based hand sanitizers nearby is a good idea. Lastly, another way to prevent the virus from spreading is to clean hard surfaces where germs may be lingering, because the rotavirus can live up to 10 days on a table.

Healthy Detox

This entry was written on May 14, 2009 by our Holistic Medicine Guru Marina Hanes

Recently, I went on my first detox. I found the detox system at a local natural food store, and the product was designed for women. I thought it would be a relieving experience, and it did start that way.

The reason why I decided to go on a colon cleanse was because I went through a period where I was constantly eating cheese. Although cheese is a source of protein and calcium, it can also wreak havoc on your sinuses and it did mine.The first few days of the cleanse went fine, but I stopped taking the pills sooner than the box recommended. The reason being is that I found out that senna (an herb used to stimulate the colon) and psyllium can cause problems. If taken too long, senna can cause electrolyte imbalances and can even cause your colon to not function properly. On the other hand, psyllium can cause severe allergic reactions such as hives, labored breathing and other skin irritations.

Before choosing a colon cleanse, it’s important to check the ingredients. Or you can go on a more gentle cleanse by drinking more water and sometimes eating corn.

Dirga Pranayama

The Dirga Pranayama may be a mouthful to say, but it can make all of the difference in the world. This is a three-part breathing exercise, which can be done anytime you’re feeling stressed or confused. This breathing technique can help you focus and relax. Follow the steps below:

1. Lie on your back and begin inhaling so that the breath fills your belly up like a balloon.


2. Breathe out this breath through your nose and allow your navel to press toward your spine.


3. Repeat this breathing for five breaths.


4. On the next inhale, fill up your belly then inhale a little bit more so that your rib cage expands. When you exhale, let your rib cage release first then your belly.


5. Repeat this breathing for five breaths.


6. On the next inhale, fill up your belly and rib cage then inhale a little more air so that your chest and collar bone rises. When you exhale, release the air from your chest so it sinks back down then your ribs and belly.


7. Repeat this breathing for five breaths…you are now practicing three-part breathing.
   
   

Cut Out White Flour & Sugar

This entry was written on May 14, 2009 by our Holistic Medicine Guru Marina Hanes

Sounds impossible to cut white flour and sugar out of your diet, doesn’t it? Well, our bodies react to everything we feed it, and we don’t always nourish it properly. How do you feel after you’ve eaten a candy bar? Maybe you feel energized but then quickly drop and become tired afterwards. Limiting the types of foods you eat can have a positive impact on your energy level and state of wellness.

Many studies have linked sugar to lower immunity levels, so if you’re trying to build up your immune system, you definitely need to avoid sugar. Instead of reaching for a candy bar or ice cream as a snack, eat a piece of fruit. Also, make sure to eat fruits that are low on the glycemic index such as bananas, kiwi, apples, pears, plums and oranges. If you need to have a piece of cake, have a small slice of pound cake, which is low in sugar.

Breads and pastas are popular foods, but you can still have them if you choose wisely. For example, trade in your white flour for whole wheat or multi-grains. These contain more protein and less sugar.

Implementing these alternatives into your diet may improve your energy and general health so it's worth it to give it a try.

Set the Mood

Relaxing in your home might be hard for you to do, especially if you have children, pets, construction, noisy neighbors, etc. Sometimes you might have no choice but to go somewhere else like the park to find peace and quiet. However, on days when you can’t take off, you can set the mood in your home and meditate.

Zafu cushions (often used for yoga and meditation) or firm pillows you already have around the house can give you the support you need when sitting on the floor. You want your hips to be a little bit higher than your knees.

Also, calming music is essential, because it can focus your mind and drown out any disturbances. CDs with a collection of Buddhist bells and drums can make you feel like your not even at home.

It’s essential to take a time out even if it’s just for five minutes so you can manage your stress.

I Love Yoga

This entry was written on May 14, 2009 by our Holistic Medicine Guru Marina Hanes

So far I’ve attended two out of the seven yoga classes, and I’m sad that I only have five more left. There is a mix of beginners and experts, but the instructor has made the class challenging for both. If you’re like I was and think that yoga is too difficult, you need to give it a try first.

I received a yoga magazine in the mail not too long ago, and the girl on the cover was in the craziest position. Of course, I had to try to do it myself and sure enough I pulled a muscle because I forced my body. However, for yoga you have to have a different mind set. You need to accept where your body is right now—its strength, shape and sense of balance. Although we did simple poses in the first class (including the Warrior, Tree and Bridge), I was pretty sore the next day so it’s definitely stretching my muscles and I must say that those poses feel divine.

Regaining Your Balance

When is the last time you walked down the edge of a curb or tried to skateboard down your driveway? As we get older, we no longer have time to challenge our body in these ways like we did when we were kids. However, if you’re looking to regain your balance, yoga can help retrain your body.

Your body and mind are constantly remembering and storing information, but when you stop practicing something such as balancing, you’re body needs some time to remember. Doing simple poses such as the tree and mountain can give you some insight into your body. The mountain pose can get your body back into alignment, and it might also reveal something about yourself…maybe you tend to lean to one side or you don’t stand up straight. These habits can affect your balance.

When you start with the tree, don’t force your body into the position. Begin by toe touching with one foot to get a sense of balance. Then place your free foot on your ankle. Once you get better at this position, then try putting your free leg on your calf then maybe your thigh when you feel ready and strong enough.

Reduce Stretch Marks

When you’re trying to rid yourself of stretch marks, start by eating food rich in vitamin E and C or take daily supplements. The particular vitamins help with tissue growth and cell regeneration. Other options include lotions and oils. Cocoa butter is a common solution, but you can create an easy homemade lotion. Mix an ounce of carrier oil and an avocado with 5 drops of lavender essential oil and 3 drops of chamomile essential oil. This mixture promotes the healing of tissue. If you prefer oils, the following are effective: wheat germ oil, rosehip seed oil, Emu oil and grapeseed oil.

Curing Razor Burn

Sensitive skin can be difficult to treat…it might seem like everything you apply to your skin causes a worse reaction. Shaving can easily damage your skin, especially if you have to shave every day. However, instead of suffering through the burning, you can manage the inflammation and irritation naturally.

Lavender essential oil (100 percent pure therapeutic grade) is one of the few oils that can be safely applied directly to the skin, and it’s effective at calming redness and inflammation. Applying lavender oil on your legs or face after you shave can reduce your razor bumps and burning sensation. Using it overnight with vitamin E cream can help heal cuts and reduce razor burn more effectively.

Energizer Bunny

Quickly increasing your energy with sugar, caffeine, “miracle” drugs isn’t healthy. These quick fixes put stress on your heart and usually cause you to crash later. Then you’re left feeling exhausted and run down. Herbs offer a safer yet effective way to keep your energy going strong.

Siberian Gingseng has a reputation for fighting stress, fatigue and disease. So if you want to boost your energy and immunity, this is the complete package. Plus, it can be conveniently taken in tea, capsule or tablet form. Another option is olive leaf extract, which is an antioxidant that takes care of those free radicals. Not only does this protect you from colds, it also increases cardiovascular circulation. For days when you feel like you can’t keep your eyes open, try centella asiatica.

When you have a busy lifestyle, maintaining your energy level is important, but you also have to incorporate the basics such as adequate sleep and a balanced diet.

Natural Pain Relievers

Muscle pain can prevent you from getting around, and it’s not an enjoyable experience when you have to rough it out around your home or office with a strained muscle. Time off of your feet is sometimes the best medicine, but what do you do when the pain starts getting to you?

Instead of using prescription drugs to manage the pain, which you can become addicted to, you can opt for natural pain relievers as an alternative. For example, capsaicin is effective if you want to temporarily desensitize the area, and it can be applied like lotion to your skin. Also, supplements that include ginger, turmeric and holy basic can give you some relief. Other anti-inflammatory alternatives include SAM-e (S adenosylmethionine) and fish oil. SAM-e works in a different way, because it increases serotonin and dopamine levels, which make you happy.

Wheatgrass Juice

Wheatgrass is a common plant sold at pet stores, and although it’s an excellent snack for cats, it can be an even better addition to your morning juice. Making fresh fruit juice in the morning can help give your body to the boost it needs to start your day. Even though it’s high in natural sugars, your metabolism should be able to burn it off quickly, especially if you drink it at the beginning of your day. Wheatgrass juice is a natural detox, and it can increase your energy too. However, some people have become lightheaded after drinking small amounts of it, so it’s best to start by adding one ounce of wheatgrass juice to your drink.

Weight Loss Tips That Make All the Difference

If you have a goal to lose weight, you definitely need to be disciplined. To help you shed some pounds, here are a few tips to make you go “hmmm:”

1. Think realistically about the weight you want to lose, because if your hopes are too high, you run the risk of personal disappointment. This disappointment can easily lead to giving up.

2. Begin everyday with a healthy breakfast. Try Kashi’s Go Lean oatmeal, because it contains 9 grams of protein, 7 grams of fiber, 7 whole grains and only 6 grams of sugar. Eating in the morning helps propel your metabolism, which will help you burn fat throughout the day. If you hate eating breakfast, start with something small like fruit and work your way up to oatmeal or cereal.

3. Do not starve yourself! If you’re trying to lose weight, this is one of the worst things you can do, because you’re body will go into panic mode and start storing fat.

4. If you feel your blood sugar dropping, do not eat candy. At this point the first thing you feed your body will be stored as fat, so try eating nuts like walnuts, almonds or soy nuts to tide you over while you prepare a healthy meal.

5. Stop drinking carbonated drinks like soda, because they contain too much sugar and may cause bloating.

6. Drink water throughout the day to hydrate your body and also flush out toxins.

7. Start slow with your exercise habits. For example, use 5-pound weights first and gradually work up to 10 pounds or exercise for 20 minutes a day and then increase your time. There’s no sense in over working your body, because then you’ll have to take time out to heal your muscles.

8. When drinking fruit juice, make sure you buy 100% fruit juice. Also decrease your sugar intake by filling glasses with half juice and half water.

9. Lastly, make your meals smaller in portion. The amount of protein you consume should be about the size of your fist.

Keep these tips in mind and remember that all of your hard work will amount to a slimmer, leaner, stronger and more confident you!

Bathtime Detox

Detox drinks and systems can make you a prisoner to your bathroom, but you can have a more pleasant detox simply by taking a hot bath. The hot water helps draw out the toxins from your skin’s surface, which is what happens when you sweat. By adding salt to your bath, you help out the process.

If you prefer to make your own bath salts, it’s not too difficult, but you do need the following ingredients: sea salt (1 cup), baking soda (2 cups), Epsom salt (1 cup) and glycerin (1 to 2 tablespoons per bath). These ingredients can be combined and stored in a jar.

*People with heart problems, high blood pressure diabetes, etc., should avoid Epsom salt and hot baths unless they have discussed this with their doctors.

Relieve Sun Burns

Enjoying 15 to 20 minutes in direct sunlight between 10 am and 2 pm can be enough to give you sunburn. Did you know that you’re also more likely to experience severe sunburns when it’s cloudy? So in the general scheme of things, no time of day is safe from sunburns. However, if you do end up with red, peeling shoulders, you can treat it naturally.

Aloe vera gel is commonly used, and it’s convenient to have these plants growing in your house. You can also use comfrey (anti-inflammatory and skin cell regenerative)…the juice or lotion is extracted from the plant’s leaves. Another option is to take a lukewarm bath with chamomile, lavender, eucalyptus, Rose hips or Buckthorn essential oil. If you prefer not to use essential oils, you can add a cup of baking soda or apple cider vinegar to the bath, which will create a cooling effect too.

Essential Oils for Sinus Infections

During the first few days of a sinus infection, it can be difficult to breathe. However, diffusing anise or eucalyptus essential oil in your home or office can help you get through the day. Or even drinking tea with these herbs can open your nasal passages. Also, lavender essential oil can be applied to your chest, nose and any swollen lymph nodes. Lavender can relax you, but it also has antiseptic qualities.

Causes of Sinus Infections

A 1999 study showed that fungal organisms were found in the mucus of 96 percent of patients with chronic sinusitis. So what caused these fungal organisms to get into their nasal passages? The hard fact of it is that we breathe in fungus and mold spores all of the time. However, you can make your nose less susceptible to these organisms.

For example, you should stop eating foods with sugar and grains, because fungus feeds on them. Also, there are mycotoxic foods you should avoid too. These include alcoholic beverages, corn, wheat, barley, sugar, sorghum, peanuts, rye, cottonseed and hard cheeses. Even if you limit your intake of these foods, you might notice a difference.

Power of a Netti Pot: Prevent Sinus Infections

Netti pots can be an effective tool to use when you’re trying to prevent sinus infections. They look like miniature watering cans, and they’re simple to use. Some people seem to be afraid of putting water up their nose, but it helps cleanse your nostrils. By mixing salt into the water, it can also aid in killing the infection. All you have to do is remember to tilt your head in the opposite direction (if placing the netti pot into the left nostril, keep your head tilted to the right). The water will pour out of your right nostril. After you have thoroughly cleansed both sides, blow your nose a few times to ensure all of the water is out. I find that using a netti pot while in the shower is more convenient and less messy.

Trouble Sleeping?

Tylenol PM commercials can persuade you to start using their product to help you get adequate sleep. However, there is always a risk of dependency with these drugs, and it’s not healthy for your body to constantly be exposed to them either. An alternative is to start an evening ritual where you prepare for bedtime. After you have your pajamas on and your face and teeth brushed, drink a hot cup of tea in bed. There are a variety of bedtime teas that promote sleep with valerian, chamomile and other calming herbs. Instead of experiencing that morning “hangover” from the sleeping pills, you can wake up well rested.

At Home Stress Relievers

Face it…stress is a part of our daily lives. It might hide out for awhile, but you can be sure that it will creep up on you at the most inconvenient times. Some days you might even feel like you can’t escape, but these simple remedies outlined below can give you some relief even if you can’t leave your home.

• Cup of Tea – Chamomile tea with honey or lemon is healthier for you than grabbing a beer from the fridge. If you don’t have chamomile, any tea will do. While certain teas can make you sleepy, energized or calm, a warm cup of fruit-infused tea can give you a chance to take a moment for yourself.

• Aromatherapy – Essential oils or incense can help you create a peaceful environment. A few drops of lavender essential oil can be added to a hot bath, you can apply a drop to your temples. Smelling lemongrass or lavender incense can help you drift off to sleep.

• Herbal Supplements – Valerian and passion flower can be taken two to three times a day to relieve anxiety and depression caused by stress.

Self Foot Massage

Learning the basics of reflexology can get you back up on your feet in no time. Plus, it positively affects other organs in your body. First, buy scented massage oil that contains almond or jojoba. This will enable you to keep smooth strokes when rubbing your feet, and it will also soften the skin. Start by massaging the middle of your foot and work in circles to the outer edge. Don’t neglect the top of your foot, heel or toes. This can be a relaxing ritual to do before bedtime. To learn more about foot massage check out foot reflexology or Swedish massage books or sites on the Internet.

Lower Blood Pressure

Many factors can affect your blood pressure. Some include weight, activity level, tobacco use, sodium and potassium intake, stress, alcohol consumption, age and genetics. You might eat well and be slim, but you can still have high blood pressure due to one of the factors above.

One of the first ways to help lower your blood pressure is to cut back on certain things such as food, alcohol and tobacco or start exercising more. However, if these factors are not your issues, then you can consider herbal remedies. Some effective herbs include Coenzyme Q 10 (CoQ10), garlic supplements, hawthorn, fish oil and folic acid.

Sweeten It Up

Are you looking for a healthier sweetener than sugar? Try Agave nectar because it’s natural and contains no artificial sweeteners. The nectar is similar to honey in consistency, and it’s derived from the Agave plant. You can use the nectar in drinks (tea, coffee, etc.) and food (bread, muffins, etc.). Because it’s low in calories and has no chemicals this is a healthy option for children and adults. Another natural sweetener called Stevia is also a safer option for those with diabetes.

Wake Without Coffee

Coffee is fine in moderation, but you can cause acid wear on the lining of your stomach and severely disrupt your digestive system by drinking it all day. A healthier alternative is drinking black tea. These teas are invigorating, and depending on what fruits or herbs enhance its flavor, they can give you the kick you need to start your day. Malty black teas are perfect with whole grain muffins or dippy eggs and toast. Plus, teas are a natural diuretic and will help your body flush out any toxins. This will definitely enable your body to start each day with a clean slate.

Treating UTIs

Urinary tract infections (UTI) are common and easily cured, but you need to treat them so they don’t develop into a more severe infection. Any of the following herbs can be used to treat your UTI: Goldenseal Root (antimicrobial), Uva Ursi (antiseptic), Cleavers, Marshmallow Root and Usnea Lichen, Buchu and Corn Silk (helps increase urine flow), or Horsetail (astringent and heals tissues). After you have chosen which herb you would like to try, find it in tea or capsule form. Since Cleavers is specifically known to treat UTIs, you should try this one or the Marshmallow Root and Usnea Lichen first.

After an Acupuncture Treatment

After every acupuncture treatment, you’re going to feel different. Depending on what the acupuncturist worked on, you might be tired or energetic. It’s important to listen to your body’s energy level, which is why you should schedule your appointment so you have time to relax if you feel it necessary.

Since your circulation will be flowing, you might become hungry so eat a well-balanced meal. Lastly, keep your body warm, especially during the fall and wintertime.

Listening to your body after a treatment enables your energy to flow, and your acupuncturist probably created the session with a desired end result in mind.

Before an Acupuncture Treatment

Before going to your first acupuncture treatment, it’s important to mentally prepare yourself. Acknowledge the fact that needles will be involved, but don’t let it take over your mind and cause you to fear the experience. Yes, you will be nervous, but you will soon find out that it’s more relaxing than painful. Really the only pain occurs when the acupuncturist manipulates the needle. This occurs after the needle has been inserted. Sometimes you feel a tingly or pinching sensation because it has stimulated a nerve.

After you’re mentally prepared, make sure to physically prepare yourself too. Wear comfortable, loose clothing. Yoga pants and a t-shirt are perfect. Also, make sure you drink a glass of water and have at least something light to eat before leaving for your appointment.

Essential Oil Precautions

Essential oils have powerful properties, and each one can be used in a variety of ways. However, in order to use them properly, you have to follow some safety and health precautions.

The oils are distilled liquids from plants, so they are concentrated. Some essential oils like peppermint and cinnamon can easily burn your skin if not applied with another product such as vitamin E cream or a massage lotion. The cream or lotion dilutes the oil and serves as a barrier to protect your skin.

Some gentle essential oils like lavender can burn your skin if you don’t purchase 100% therapeutic grade. The manufacturer’s distillation process can have an effect on the oil’s quality.

The bottles should always be stored in a cool, dry place. The amber colors of the bottles protect and preserve the oil from sunlight. When you turn the bottles over to apply the oil, it sometimes takes a moment for the oil to come out. Always avoid touching the bottle’s dispenser, because you can contaminate the oil.

If you are on any medication, it’s always important to consult with your doctor before using essential oils.

Tea Tree Oil Zaps Zits

Tea tree oil is an essential oil can be used as an antiseptic, germicide, antibacterial or fungicide. Because of its drying properties, it can effectively shrink blemishes and prevent you from breaking out.

First, wash and dry your face thoroughly before you go to bed. Then apply a drop or two of 100% therapeutic grade tea tree oil onto a cotton swab. Gently rub the medicated swab over your pimple. Try not to get the oil onto the clear, healthy areas of your skin, because it can quickly dehydrate your skin and make it flaky. Let the oil dry and wash your hands thoroughly.

Opt for Natural Deodorants

Did you know that traditional deodorants contain aluminum chlorohydrate or aluminum zirconium? Aluminum is an effective antiperspirant, and it often makes up 25 percent of some deodorants. However, aluminum may have some health risks associated with it. Although it has not been proven, aluminum may be to blame for increasing estrogen levels in women and causing breast cancer. If you want to be completely sure that the deodorant you’re applying is safe, choose a natural one that contains organic ingredients and scents. Some brands include Trader Joe’s, Tom’s of Maine, Burt’s Bess and Dr. Hauschka, and you can sometimes find these at your local grocery store.