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Steadying Your Anchor in Yoga’s Boat Pose

heather by
heather

August 17, 2008
posted to Yoga.

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As a yoga instructor, dedicated yoga practitioner and a mother, I often get asked if there is one singular posture in yoga that will help firm the muscles in the core abdominal region. This question is often posed to me by moms looking to get rid of their post-baby belly. And for someone, who practiced yoga throughout the nine months of my pregnancy and relied on nothing but yoga, breastfeeding and a healthy diet to get me back into my pre-baby shape, my answer is quite simply: Boat pose or navasana.yoga boat pose

Appropriately named for a boat that steadies its anchor amid turbulent waters, navasana not only strengthens the muscles in your stomach region but it also tones your legs, shoulders and back muscles. And it accomplishes all of this as you remain focused and relaxed in this intense balancing posture.

Rather than have me spell out to you how to move in and out of boat posture, here is a great video that will say it all.

Just remember these things as you perform this posture:

1) As always, keep your breath slow and steady. Breathe in and out completely through your nose.

2) If you find your legs are shaking, bend them slightly at the knee.

3) Make sure that you keep lifting up through your sternum as you draw your shoulders away from your ears.

4) Draw out through the inner seams of your leg and draw the outer edge of your legs and thighs back to your pelvis.

5) Keep your gaze looking beyond the tip of your nose.

Most of all, have fun with this posture. If you find yourself wrestling with other thoughts that come or with the sheer intensity of the posture, bring your focus back to your breath and remember what it is like to be on a boat that glides effortlessly in the middle of the night amid turbulent waters.

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Olympic Bodies Come in All Shapes and Sizes

heather by
heather

August 16, 2008
posted to Olympics.

olympics

We all have our preconceived image of the ideal athletic body. Watching the Olympics this past week, it dawned on me that even athletes, whom we may think of as having uniformly perfectly-shaped bodies, come in all shapes and sizes.

Gymnastics Shawn Johnson

In support of my observation, I noticed that NY Times did a quick piece on the array of sizes that these elite and conditioned sports stars come in. What is fascinating to learn also is that the caloric consumption for a female sinewy marathon runner is very similar to a 335-pound, 6-foot-five inch Shot-Put Olymiad: 4,000  to 5,000 calories a day.

Yes, these are athletes who spend most of their waking hours intensely training and thereby burning off crazy-amounts of calories. But if you take this one step further, you can begin to understand how heredity and inherent metabolic factors may play a crucial role in determing how much someone can eat. And how much someone can or can’t eat affects how he or she looks.

The most refreshing aspect about the Olympics is that all of these athletes’ bodies are beautiful and perfect. The sheer power and ability that each of these glorious bodies possesses so that they can perform their skill with the strength and dexterity which has gotten them this far is inspiring and worthy of much more attention received by any rail-thin model or Hollywood Who’s Who.

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Use Self Myofascial Release to Relieve Muscle Pain

Matt by
Matt

August 16, 2008
posted to Fitness.

Myofascial Release is a hands-on technique where using pressure helps to eliminate pain and restore body motion. Fascia is a connective tissue and is basically a spider web that surrounds and attaches to every muscle, bone, nerve, vein, and artery. Fascia also provides stability, and when the fascial system is damaged due a fall or trauma, it can cause excessive pain and restriction of motion.

self myofascial release

Self Myofascial Release is a self-rehab technique which allows pressure to massage away the pain or restrictions. A foam roller and body weight are the key ingredients for this technique. Below are helpful videos to walk you through the process.

Benefits Of Self Myofascial Release

  1. Increase Muscle Range Of Motion
  2. Decrease Muscle Soreness
  3. Relieve Joint Stress
  4. Improve Flexibility
  5. Reduce Injuries

Self Myofascial involves 6 Simple Movements: Calves, Glutes, Hamstrings, IT Band, Quads, and Shins.

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Season 6 is Biggest Loser: Families

Brandi by
Brandi

August 15, 2008
posted to Biggest Loser Season 6 and Biggest Loser.

With the premiere of Biggest Loser season 6 just one month away (September 16), NBC is slowly starting to share some of the details. We thought it only appropriate to let you in on a few secrets.

Season 6 will be called “The Biggest Loser: Families.” Once again, it will be hosted by Alison Sweeney (a very pregnant Alison!).

biggest loserBob Harper will train the four husband-and-wife teams, while Jillian Michaels trains the four parent-child teams. The trainers, for the first time ever, flew to each family’s home to let them know personally they’d been chosen for Biggest Loser 6. Some of the teams include an estranged mother and daughter, newlyweds ready to get pregnant and a family with a four-year old girl who weighs more than her seven-year old brother.

This will no doubt shape-up (or down for that matter) to be one of the most historical seasons yet. We hear it’s more emotional and more dramatic than previous seasons.

We’re just as anxious as you to learn more about these families, and follow-along with their incredible transformations. DietsInReview.com will have more news as everyone prepares for the Biggest Loser: Families premiere.

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An Argument for Organic: Cleanest and Dirtiest Produce Items

Brandi by
Brandi

August 15, 2008
posted to Health News and Healthy Lifestyle.

There is more talk all the time about how organic is the way to go when selecting food, especially produce. Due to the amount of pesticides and fertilizers used on large domestic and imported crops, not to mention the effects this has on the environment- choosing local, organic produce is becoming more popular.

For all the good organics offered, the price is still steep for some consumers. This story from Yahoo Health suggests that there are some produce items you should buy organic due to the high amount of chemical treatment and level of dirtiness; while others you can buy the regular items and save a little money.

The dirtiest 12 produce items include (should buy organic):
peaches1. Peaches (highest pesticide
2. Apples
3. Sweet Bell Peppers
4. Celery
5. Nectarines
6. Strawberries
7. Cherries
8. Lettuce
9. Grapes
10. Pears
11. Spinach
12. Potatoes

The cleanest 12 produce items include:
red onion1. Onion (lowest pesticide)
2. Avocados
3. Frozen Sweet Corn
4. Pineapple
5. Mango
6. Frozen Sweet Peas
7. Asparagus
8. Kiwi
9. Bananas
10. Cabbage
Whether you’re shopping from the cleanest list or the dirtiest- be sure you’re always washing the fruits and vegetables thoroughly. Use warm water, a cleaning cloth for soft skins and a scrubber for tougher skins.

farmer's marketsTips for going organic more affordably:
1. Grow your own garden using organic soils, seeds and do not use fertilizers or pesticides.

2. Shop local farmer’s markets for organic produce, meats, jellies and breads.

3. Shop local co-ops for bulk items like organic rice

4. Join a food buyers club. These local organizations let you pay in as a group and buy direct from wholesalers.

5. Watch for sales at your supermarket and health food stores. Stock up and freeze or can bulk items for later.

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Injury Lessons Learned from the Olympics

heather by
heather

August 15, 2008
posted to Olympics.

olympics

Maybe you had the same feelings of sadness as I did when I was watching the 2008 U.S. Olympic gymnastic team prepare for their preliminary subdivisions Sunday evening. Gymnast Samantha Peszek rolled over her ankle during her warm-up routine minutes before the competition began and was forced out of every competition except for the uneven parallel bars. samantha peszekShe is still able to perform in the uneven bar events  because they don’t require the constant ankle pounding that the other events do.

But Peszek isn’t the first female gymnast to be sidelined due to ankle problems. Teammate, Chellsie Memmel, is also out due to a injured ankle and she, like Samantha, will only wow audiences with her uneven bar routine over the coming days.

I believe that there is a lesson in everything, for all of us, even if we remain untouched by someone else’s pain. Granted, most of us aren’t training for the Olympics, but if you love to workout and consider exercise to be an integral part of your mental and physical health, then safeguarding yourself against an ankle injury, like those experienced by these two young athletes, is a lesson well learned. Whether you’re a runner, cyclist, walker, tennis or basketball player, here are a few tips to protect your ankle against an injury:ankle injury

1) Wear the Proper Footwear. Whatever your sport of choice is, it is necessary that you invest in the appropriate shoes for that specific sport. Even walking and running should require two different sets of shoes.  Talk to a personal trainer or a knowledgeable sales person when you go to buy your athletic shoes. Let them know about any previous injuries you have had so that they can recommend the best shoe for you.

2) Exercise on Appropriate Surfaces. Whether you are jogging or downward-dogging, exercising on the appropriate surfaces will ensure greater ankle stability and will decrease your chances of spraining your ankle. Invest in a quality yoga mat, if you are a yoga practitioner, run on a treadmill if you’re a runner, and avoid playing basketball on cracked and uneven courts. The quality of the surface that you are pounding your feet and ankles on will influence how much shock your body absorbs and how well your legs are supported.

3) Use support only when needed. Wearing an ankle brace to prevent an injury, if you have never had an ankle injury is a precautionary practice that should be avoided, according to the American College of Foot and Ankle Surgeons. This team of experts recommend only wearing a protective support band if you are recovering from an injury or if you are prone to recurrent ankle injuries. With a few small steps, you can save yourself from not only an ankle sprain, but from fractures, peroneal tendon injuries and chronic ankle instability.

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Michael Phelps’ Olympic-Sized Appetite

heather by
heather

August 15, 2008
posted to Olympics.

Michael PhelpsIt seems like the biggest news to come out of Beijing today is how much swimmer Michael Phelps must eat. The darling of the 2008 Olympics must pack in 12,000 calories a day in order to keep up the energy to fuel his grueling 5-hour-a-day, 6-days-a-week training schedule.

I’m jealous and I have no shame in admitting that.  And I have a feeling that anyone who has been on a diet or looked in the mirror and wasn’t truly happy with what they saw, has a twinge of jealousy, too. Twelve thousand calories! That is over 9,000 calories more than the recommended daily caloric intake of most males in this country. It takes effort to eat that much. But Phelps is no stranger to effort.

At least he knows how lucky he is. Phelps doesn’t take his bottomless appetite for granted. He knows that he’s one of the very, very lucky ones who never has to think about what he can’t eat. He can eat anything he wants. And he knows that once he stops swimming, his days of feasting might come to a close. But to eat like that and to look that way…. that boy must have done something wonderful in a former life to be living a life of such beauty and gluttony.

What it would be like to wake up in the morning and know that you could not just eat anything you wanted, but that you HAD to eat it? Do you think that the sweet indulgence of food would lose its flavor? Would gooey brownies taste as decadent? Would this gastronomic freedom make you love just as much as you do now on your 1,500-calorie a day eating regimen or would eating become more of a chore, and perhaps, god forbid, an annoyance?

It’s quite realistic to believe that the lure of food would lose some of its attraction, but you can’t argue with the sumptuous taste of a cheesy piece of pizza or a fresh-out-of-the-oven, melt-in-your-mouth chocolate chip cookie. I don’t think that kind of “beauty” loses its luster too quickly.

But back to reality. If you’re wondering what Michael, “The Stomach,” Phelps eats, here is a look at a typical day’s worth of food.

Breakfast: Three fried-egg sandwiches loaded with cheese, lettuce, tomatoes, fried onions and mayonnaise, two cups of coffee, a five-egg omelet, a bowl of grits, three slices of French toast topped with powdered sugar and three chocolate-chip pancakes.

Lunch: One pound of enriched pasta and two large ham and cheese sandwiches slathered with mayonaise on white bread and 1,000 calories worth of energy drinks.

Dinner: One pound of pasta and an entire pizza and another 1,000 calories worth of energy drinks.

How does he manage to swim after that?

It should also be noted that Phelps is unable to break the 200 pound mark.

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California’s Fast Food Ban Battle Continues

Jason by
Jason

August 15, 2008
posted to Health News.

The debate over the fast food ban in South Los Angeles rages on. And there are good points on both sides.

As is often the case with well-intentioned do-good legislation, there are negative side effects. If fast food is simply defined as establishments that have “a limited menu, items prepared in advance, or prepared or heated quickly, no table orders, and food served in disposable wrapping or containers,” there could be unintended casualties.burger

“Our policy makers abhor nuance and the subtle but distinct qualities that differentiate fast food from food that can be served fast,” says Larry Bain, a businessman who could be adversely effected by the anti-fast food measures in South Los Angeles. He runs two hot dog carts that include high-quality dogs from cattle raised on pastures, served with fresh grilled onions. Not a grilled chicken salad, to be sure. But does it deserve to be banned, especially when you consider it’s a small two-person operation trying to make ends meet?

On the other side of the argument, you have to face the simple economic facts of the matter: personal freedom of choice is all well and good, but when cash-strapped lower income people have the choice between the quick drive-thru fast food “value meal” that costs $5 and the healthier sit-down meal that goes for $10+, which do you think will win?

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Thin People Aren’t Always Healthiest

Jason by
Jason

August 15, 2008
posted to Health News.

Fat and thinLet’s start this off with a warning: What you are about to read is in no way an endorsement of neglecting your weight management.

Studies have found that about a third of obese people aren’t necessarily at a high risk of diabetes or heart disease. And get this - nearly a quarter of normal-weight people are. Now, obviously this isn’t to say that being thin is risky. If anything, it proves that there are other factors, including genetic history.

For normal-weight and overweight people (BMI of 25.0–29.9), risk was linked to belly fat. But for obese people (BMI of 30+), risk wasn’t linked to belly fat as much as it was to a fatty liver.

The key seems to be the liver. Obese people who get at least moderate physical exercise tend to have less fatty livers than those who don’t exercise. So, keep that in mind when you are frustrated with your weight loss plateau. You are still doing your body good.

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Guest Blog: Eating Healthy During and After Pregnancy Easier than You Think

Brandi by
Brandi

August 15, 2008
posted to Nutrition, Guest Blog and Healthy Lifestyle.

Susan Johnson is the guest blogger today at DietsInReview.com. She is the mastermind behind Susan’s Healthy Gourmet, a meal delivery service with a focus on nutrition and quality. Susan lives in Southern California, where she actively pursues a healthy lifestyle and has a passion for sharing that knowledge with others.

susans healthy gourmet

Many moms-to-be think, “Hey, now I’m eating for two, so nothing is off limits!” Not true! You only need about 300 more calories a day. Three meals and two snacks a day will keep both you and your little one healthy and provide you with enough energy to enjoy the next nine months. pregnant

First the basics: Stick to lean meats, fresh fruit, colorful vegetables, brown rice & wheat pastas. Choose low-fat dairy products, and keep hydrated with plenty of water. Limit your caffeine and sweetened beverages. Choose healthy fats like olive oil, nuts, avocados, seeds and peanut butter. Find a low-fat salad dressing you really like. For fish, salmon is your best bet. Avoid raw fish, and fish high in mercury, such as swordfish and solid white albacore tuna.

Here are a few tips to help you plan what you should be eating while pregnant:

Breakfast. One of our favorite recommendations for an easy breakfast or snack is a smoothie. Blend low or nonfat yogurt with fresh fruit and ice. If you are feeling nauseous, you can slowly sip this treat over time. Our favorite combinations include peanut butter and banana, and strawberry banana. Another quick tip - if you cut and freeze the fruit in chunks and put in baggies, it’s cold enough that you don’t need the ice. It’s great to add juice to your smoothie, but opt for  fresh squeezed when possible and for more anti-oomeletxidants, try pomegranate juice.

Eggs are Important. One of the best foods for you and your baby are eggs. They contain choline, which helps promote brain development and memory function early in life while adding variety to your daily menu. Keep fresh veggies on hand to make hearty omelets.

Snacking. Try these healthy recommendations:
1. Hummus with wheat pita chips and fresh veggies.
2. Feel like a kid again and make Ants on a Log – celery sticks stuffed with peanut butter and topped with raisins or dried cranberries.
3. Nibble on healthy nuts – these great treats have lots of calories, so keep your portion small.
4. Keep some healthy granola bars like Kashi on hand for a quick pick-me-up. 5. Make your own yogurt parfaits – layer your favorite flavor of low or nonfat yogurt with berries, peach slices, mango – whatever you like – and top with granola. If you want a dessert, top with a little chocolate syrup and you’ve got a healthy chocolate sundae.

Lunch. Keep lunches easy – turkey sandwiches on wheat with lettuce, tomato and a slice of provolone cheese. Add grapes or an apple and a few carrot sticks and you’ll have lots of energy and feel great.

saladsSalads. For lunch or dinner, salads are so versatile! Keep many colorful fruits and vegetables on hand and try different lettuce mixes. Top with seeds and dried blueberries, or grapes, Mandarin oranges and slivered almonds. Add grilled chicken or shrimp and serve with a vinaigrette.

Dinner. For dinner, pair lean meats or salmon with sweet potatoes or brown rice, then add your favorite steamed vegetables and beans. Enjoy wheat pasta tossed with vegetables, chicken, and marinara. Serve with a green salad. For dessert, choose a nonfat sorbet, or an apple with a wedge of cheese.

pastaPost-pregnancy
After your baby is born, it’s important for both you and your husband to stay healthy and eat well for the sake of the baby. What can you do to make it easy?

Before the baby arrives, make and freeze homemade soups, your favorite casseroles and crockpot meals in packages for two servings. Take frozen meat out the night before and thaw all day in the refrigerator. Keep grapes frozen as a treat, and buy small one-size serving packs of nuts and other snacks. Buy pre-packaged greens, already prepped fruits and vegetables, and healthy jarred sauces.

If there is a service such as Susan’s Healthy Gourmet where you live, you might consider ordering a week or two of meals to help you out. This is a special time in your life, so enjoy it!

Guest Blog Series: Look for the following badge on your favorite health sites to see if they have been a featured guest blogger on DietsInReview.com.
Diets in Review - Weight Loss and Health Blog
See other posts from our Guest Blog series. If you would like to apply to be featured as a guest blogger please contact us.

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