By Karen Sherwood for NutritiousAmerica.com

“Yoga is like music. The rhythm of the body, the melody of the mind and the harmony of the soul create the symphony of life.” ~ BKS Iyengar

What would the world be like without music? It’s true the perfect instrument and lyric can accomplish a number of things. It can serve as a reflection, a memory, or it can simply keep you in the present moment where the mind quiets and we learn to let go. Yoga follows a similar school of thought, though traditional yoga studios usually keep their classes silent so students can learn to meditate and focus on their breath. This certainly makes sense, yet using music can often be a more effective way of getting a person to achieve serenity. When I practice yoga at home, or share my practice with students, I always use music to enhance the experience. Here is my ultimate yoga playlist that takes me through a perfect hour of practice.

Cheers to you and your yoga practice. Perhaps music can be your vehicle to get to that place of non-judgement, tranquility, and never-ending presence.

By Gale Tern

One of the best ways to lose weight and feel better is through exercise. Science tells us that regular exercise makes us healthier and increases our feelings of well-being. The release of chemicals within our bodies called endorphins is what induces that good feeling and even reduces our perception of pain. However, exercise sometimes comes with the price of soreness, aches and pain. But minor aches and pains should not prevent you from getting your workout on.

Here are some things you can do to prevent injury and the hurt that sometimes comes with exercise.  

Before Workout

1. Drink plenty of purified water throughout the day before you start exercising. This will hydrate your body and reduce cramping and soreness during and after your routine.

2. Consume anti-inflammatory herbs and nutrients such as tart cherry juice, ginger, vitamin C, and turmeric. Try drinking 8 ounces of tart cherry juice before you exercise. You can dilute it with water if it is too tart. In addition, you can add anti-inflammatory herbs like ginger powder and turmeric to your favorite fish and chicken dishes.

3. Stay away from alcoholic beverages before you exercise. They can dehydrate you and lead to cramps and soreness.

4. Add one teaspoon of baking soda (sodium bicarbonate not baking powder) to 8 ounces of water. Drink this mixture on an empty stomach at least one hour prior to exercise. Sports scientists learned several years ago that baking soda taken before athletic performances not only increased performance but reduced soreness and cramping afterwards. That’s because baking soda reduces lactic acid build-up in our muscles.
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By Gale Tern

Can arthritis be cured through diet? Is there such a thing as an anti-arthritis diet? Science and our own government have shown that almost every chronic degenerative disease acquired by Americans is the result of a nutritional deficiency. Many years ago, while researching the effects of nutrition on health, I ran across a stunning newspaper article with a heading that read, “21-Year Cover Up: Suppressed 1971 U.S. Report Linked Diet, Disease”.

This article explained how our own government through the USDA had suppressed a U.S. government report that had been released way back in 1971. The report was called Human Nutrition, Report No. 2, Benefits from Human Nutrition Research. This report was the culmination of $30 million worth of federal nutrition research and it revealed for the first time that all major health problems and killer diseases were the result of poor diet and nutrition.

The upshot of all this is that arthritis, like many other diseases, has its roots in nutrition. So what diet works for those who suffer from arthritis? Well arthritis is an umbrella term. The word arthritis literally means joint inflammation, but is often used to refer to a group of more than 100 rheumatic (inflammatory) diseases that can cause pain, stiffness, and swelling in the joints. These diseases may affect not only the joints but also other parts of the body.

Thus, an anti-arthritis diet must be tailored to the condition you suffer. However, in the main I can tell you what has been found to work for most sufferers of arthritis.
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By Pamela Hernandez

When we say weight loss what we really mean is fat loss. We want to workout and eat, in most cases, to get lean and carve lovely muscular curves. Many try to slog it out on the treadmill or elliptical trainer for hours on end to burn fat. I believe there are much more efficient, and entertaining, ways to burn calories and create a lean physique.

Ready to break out of your cardio machine routine? Try one of my favorite (and highly effective) fat burning workouts.

Squats: Weight training will always top my list of fat burners. Your resting metabolism can stay elevated for up to 48 hours after strength training, meaning more calories burned while you sleep or sit at your desk. Squats are at the top of my list because they use all of the big muscles of the legs and there are endless variations to keep you from getting bored. My favorite is the overhead squat, engaging muscles from top to bottom.

Boxing: I have no desire to hit someone but when I want to work up a sweat I love hitting the bag or putting on my Tae-Bo video. Your core and legs (remember big muscles burn more calories) provide power to your punches while increasing your heart rate more quickly than the treadmill. If you really want to sculpt tank top ready shoulders and arms, trying shadow boxing with weighted gloves or light dumbbells in hand.
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By Abra Pappa For Nutritious America

Although my brain thinks it is time for spring produce we are still some time away from asparagus, leeks, artichokes, and other glorious spring goodies. This “in between” growing season is the perfect time to tackle that freezer.

If your freezer is like most I’ve seen it is a virtual wasteland of “good intentions.” We fill our freezers with the best of intentions to get to that which was purchased or prepared. Containers of soups, stews, chili, organic chicken, grass fed beef, mom’s meatloaf and aunt Susie’s Christmas fruit cake are all lovingly packed in and frozen to be quickly forgotten.

It is estimated that 40% of all food produced in America is thrown away. That is nearly 1400 calories per person every day that is wasted! How much of your hard earned money is thrown away with freezer burn?

This spring spend just a bit of time to re-evaluate your use of the freezer and try these tips to keep your freezer food fresh all year long.
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