100 degrees and 40% humidity... No we aren't talking Florida we're talking Bikram!

The primary emphasis of Yoga is overall well-being.  It teaches it’s yogi’s a lifestyle and way of thinking.  Yoga relieves stress, fatigue, improves invigoration and vitality and has anti-aging properties.  Part of my fitness plan and over-all well-being plan is to incorporate yoga into my life. I am currently doing one day a week of HOT YOGA at Earth Yoga in NYC.  Earth hosts a bunch of hot yoga classes that last anywhere from 60 minutes to 90 minutes. 

Hot Yoga or Bikram Yoga is Yoga done in a hot room usually around 100 degrees and 40% humidity.  Any exercise program focuses on warming up our bodies before vigorous activity. The temperature of the yoga room is similar to our body's own temperature. This accelerates improvement in many of the benefits of your yoga practice.  Regular exercisers recognize that peak performance occurs when fully warmed up and your body generates heat from the inside radiating out and into your muscles

The heat means we can get into postures more deeply and effectively - plus the benefits of the postures come quickly. Like thousands before you, you will find that practicing yoga in the warm room creates a satisfying and almost addictive feeling of achievement.

The benefits are many:

1.     Your body burns fat more effectively, fat may be redistributed and burned as energy during the class. It is common to lose inches of shape in a very short time

2.     The heat produces a fluid-like stretch allowing for greater range of movement in joints, muscles, ligaments and other supporting structures of the body

3.     Capillaries dilate in the heat; more effectively oxygenating the tissues, muscles, glands and organs and helping in the removal of waste products

4.     Your peripheral circulation improves due to enhanced perfusion of your extremities

5.     Your metabolism speeds up the breakdown of glucose and fatty acids

6.     You benefit from a strengthening of willpower, self control, concentration and determination in this challenging environment

7.     Your cardiovascular system gets a thorough workout

8.     Your muscles and connective tissue become more elastic and allow for greater flexibility with less chance of injury and improved resolution of injury

9.     Sweating promotes detoxification and elimination through the skin - which is the body's largest eliminating organ

10.   Just as when your body raises its temperature to fight infection, the raised temperature in the room will assist in improving T-cell function and the proper functioning of your immune system

11.   Your nervous system function is greatly improved and messages are carried more efficiently to and from your brain

12.   Metabolism improves in your digestive system and in the body's cells (that is food in the gut and nutrients in the cells)

Many of my friends do yoga one day a week and some do it every day of the week.  Yoga is something I love having in my work-out routine both for the physical and mental benefits!  

I'm fine, I hate you, I love you, I want ice-cream, Come here, Get Away, Oranges?

Getting Through That "Time of the Month"

Most of us experience bloating, fatigue, cramps, headache, cravings, digestive problems and mood swings before and during our menstrual cycle. One of the best ways to prevent and treat these symptoms is by sticking to a healthy diet, which can also aid general health and overall well-being.  Below are ways to stick to a healthy way of living even during this annoying time:

Beans

The high fiber content of beans and peas reduces the congestive symptoms of cramps by producing bulkier stools with higher water content. This rids the body of excess fluid and also normalizes digestion, reducing both constipation and diarrhea, according to Dr. Susan Lark, director of the PMS Self-Help Center in Los Altos, California, and author of "Dr. Susan Lark's Menstrual Cramps Self Help Book." Legumes are also a good source of B vitamins, which prevent cramps and menstrual fatigue. Although beans can create excess gas, this can be minimized by eating small amounts and increasing slowly, or by taking a digestive enzyme like Beano.

Green Vegetables

Green vegetables are high in calcium, magnesium and potassium, which relieve and prevent the spasms that lead to cramping pain.  Dr. Lark also adds that these minerals can calm and relax emotions, reducing irritability. Dark green vegetables also contain high amounts of vitamin K, which is needed to coagulate blood and prevent excess bleeding.

Omega-3 Fatty Acids

A group of hormone-like substances in the body called prostaglandins are involved in muscle contractions and menstrual pain. One way to shut down the prostaglandin effect is by consuming omega-3 fatty acids like those contained in salmon, walnuts and flaxseed or suppements.

Pineapple

Fruits are high in manganese (lowers menstrual discomfort), but one of the richest manganese food sources is pineapple. Pineapple also contains high levels of bromelain, an enzyme thought to help relax muscles and therefore prevent menstrual cramping.

Tea

Tea is another source of manganese, although women should avoid the caffeinated version, which can actually lead to greater menstrual discomfort. Ginger tea may be helpful in relieving nausea and bloating, and chamomile tea also contains properties that relieve muscle spasms and reduce the tension that can lead to anxiety and irritability.

Water

Excessive fluid retention is one of the main causes of congestive symptoms seen with cramps, which are characterized by dull, aching pain. One of the very best ways to help decrease water retention, even though it may seem counterintuitive, is to increase water consumption--if a woman isn't drinking enough, her body may overcompensate by retaining extra water.

Whole Grains

A study by British doctors found that eating small amounts of carbohydrates every three hours and within one hour of going to bed combated PMS symptoms in 70 percent of women.  Whole grains are excellent sources of magnesium, which reduces neuromuscular tension. Whole grains also have B-complex vitamins and vitamin E to combat fatigue and depression.

Yogurt

Yogurt contains live and active cultures of bacteria that promote a healthy digestion. Yogurt is also a good source of calcium, and getting twice as much calcium as an average women consumes on a daily basis, 1,300 milligrams instead of 600, seems to alleviate menstrual discomfort.  However, since meat and dairy products contain arachidonic acids, which increase the production of cramp-causing prostaglandins, women may prefer to choose nondairy forms of calcium such as broccoli, kale, canned salmon with bones and calcium-fortified foods like cereals and juices.

Vitamins

Add essential fatty acids to you diet. Omega-3 fatty acids have been shown to help with cramps. See if eating more fish or taking fish oil or flaxseed oil supplements eases your PMS symptoms.  Consider vitamin supplements. For some women, taking a daily multivitamin or supplementing with magnesium, vitamin B6, and vitamin E may help relieve cramps. 

Other Remedies

There are other natural remedies commonly used for PMS, including:

Ginkgo

Vitamin E

Royal jelly

OPCs (oligomeric proanthocyanidins)

Uva ursi

St. Johns wort

Wild yam

Dandelion

Reflexology

Chiropractic

Progesterone cream

Also, check out my blog post on Vitamins for other options and more information.

Exercise

Regular aerobic exercise such as brisk walking, jogging, swimming, or cycling may help relieve PMS symptoms. In one study, the frequency but not the intensity of exercise was associated with a decreased PMS symptoms.

Relaxation

Breathing exercises, meditation, aromatherapy, and yoga are some natural ways to reduce stress and promote relaxation. Many women feel more assertive and attuned to their needs in the weeks before menses. This can be used constructively by allowing for personal time to relax, expressing emotions, and giving priority to your needs and what nourishes you.

Acupuncture

In traditional Chinese medicine, the liver is the organ most affected by stress, anger, and frustration. Stagnation of liver energy, or "qi", by emotions, alcohol, and spicy and fatty foods can lead to PMS symptoms such as breast tenderness and abdominal bloating and cramping.

Although there is no scientific evidence behind this assessment, acupuncture, exercise, expressing emotions, and breathing exercises are recommended by practitioners to relieve liver stagnation.

A Suitcase Full of Vitamins

"I got cocky and I stopped taking my vitamins. It was an inconvenience to have a suitcase full of vitamins with me on the road. About two years ago, it caught up with me." - Mary Ann Mobley

Vitamins are vital if our body is to function normally. They are absolutely necessary for our growth, general-well being and vitality.  We don't all get enough vitamins from foods alone which is why all of need to have some type of vitamin supplement in our diet.  Below are the list of vitamins I take.  While these vitamins are not for everyone, I can guarantee there's a few on there you should be taking.  As always, consult with your doctor before begining a vitamin plan.



 

Before Gym

B-complex - 1

green tea - 1

l-carntine – 1

Morning (if you

work out in a.m.

take all after gym)

multi vit - 1

bee pollen - 1

biotin - 1

iron - 1

CLA - 1

Primrose – 1

Calcium – 1

Vitamin D – 1

Omega 3 – 1

Lunch

CLA - 1

Primrose - 1

Dinner

CLA - 1

Primrose - 1

Bed / Strength Training

L-Glut - 1

It may seem like a lot to remember, however, there's some tricks around remembering.  First I write on each vitamin bottle the amount I take, how many times a day, and when (breakfast/lunch/dinner/gym).  Secondly, I simply printed out the above and taped it near my fridge.  Thirdly, once a week I set aside 7 small tupperware containers and fill it with my pills.  Within each tupperware is a small plastic baggie which I know is either Morning, Lunch, Dinner, Bed or Before the gym.  I also have a little cheat sheet taped on the cap of my tuperware that I can easily tape to the next day's tuperware.  Vitamins have helped me in many ways.  They improve energy, stress levels, mood, anxiety and weight along with many other things.  Below is a desription of each of the vitamins I take:

Multi:

 A mix of vitamins

Bee Pollen:

Vitamins and minerals are not all that bee pollen offers.  It is also rich in proteins, free amino acids, hormones and trace elements. No other food on earth offers such a broad spectrum of nutrition so naturally. All over the world honeybee pollen is recognized not only as an ideal food source,  but as a food source with wide-acting medicinal properties, including:

1. Restore lost sexual desire and energy.

2. Alleviate menstrual cramps.

3. Speed the healing of wounds.

4. Alleviate depression and fatigue.

5. Normalize digestive problems.

6. Alleviate migraine headaches.

7. Relieve various prostate problems.

8. Improve fertility in females and males.

9. Reduce cholesterol.

10. Greatly improve energy levels.

11. Weight Control

12. Using bee pollen daily can help you build up a resistance to airborne pollen allergies.

Biotin:

Biotin is an important component of enzymes in the body that break down certain substances like fats, carbohydrates, and others.

Iron:

People take iron supplements for preventing and treating low levels of iron (iron deficiency) and the resulting iron deficiency anemia. In people with iron deficiency anemia, the red blood cells can’t carry enough oxygen to the body because they don’t have enough iron. People with this condition often feel very tired.

Vitamin B12 / B Complex

It can be found in foods such as meat, fish, and dairy products. It can also be made in a laboratory.

CLA

Conjugated linoleic acid refers to a group of chemicals found in the fatty acid linoleic acid. Dairy products and beef are the major dietary sources.  Conjugated linoleic acid is used for cancer, “hardening of the arteries” (atherosclerosis), obesity, weight loss caused by chronic disease, bodybuilding, and limiting food allergy reactions.

An average diet supplies 15-174 mg of conjugated linoleic acid daily. How does it work? Conjugated linoleic acid might help reduce body fat deposits and improve immune function.

Primrose

Some people use evening primrose oil for chronic fatigue syndrome (CFS); asthma; nerve damage related to diabetes; an itching disorder called neurodermatitis; hyperactivity in children and attention deficit-hyperactivity disorder (ADHD); obesity and weight loss; whooping cough; and gastrointestinal disorders including ulcerative colitis, irritable bowel syndrome, and peptic ulcer disease.  Women use evening primrose oil in pregnancy for preventing high blood pressure (pre-eclampsia), shortening labor, starting labor, and preventing late deliveries. Women also use evening primrose oil for premenstrual syndrome (PMS), breast pain, endometriosis, and symptoms of menopause such as hot flashes.

L- GLUTAMINE

Glutamine is an amino acid (a building block for proteins), found naturally in the body.  Some people use glutamine for digestive system conditions such as stomach ulcers, ulcerative colitis, and Crohn’s disease. It is also used for depression, moodiness, irritability, anxiety, insomnia, and enhancing exercise performance.

Green tea

is used to improve mental alertness and thinking.  It is also used for weight loss and to treat stomach disorders, vomiting, diarrhea, headaches, bone loss (osteoporosis), and solid tumor cancers.

L-carnitine

is an amino acid (a building block for proteins) that is naturally produced in the body.  It is also used as a replacement supplement in strict vegetarians, dieters, and low-weight or premature infants.  L-carnitine helps the body produce energy. It is important for heart and brain function, muscle movement, and many other body processes.

Omega-3

Fish oil can be obtained from eating fish or by taking supplements. Fish that are especially rich in the beneficial oils known as omega-3 fatty acids include mackerel, tuna, salmon, sturgeon, mullet, bluefish, anchovy, sardines, herring, trout, and menhaden. They provide about 1 gram of omega-3 fatty acids in about 3.5 ounces of fish. Fish may have earned its reputation as “brain food” because some people eat fish to help with depression, psychosis, attention deficit-hyperactivity disorder (ADHD), Alzheimer’s disease, and other thinking disorders.

Vitamin D

Vitamin D is required for the regulation of the minerals calcium and phosphorus found in the body. It also plays an important role in maintaining proper bone structure.  Nevertheless, vitamin D deficiency is more common than you might expect. People who don’t get enough sun, especially people living in Canada and the northern half of the US, are especially at risk. Vitamin D deficiency also occurs even in sunny climates, possibly because people are staying indoors more, covering up when outside, or using sunscreens consistently these days to reduce skin cancer risk.

Calcium

Calcium is a mineral that is an essential part of bones and teeth. The heart, nerves, and blood-clotting systems also need calcium to work.