Posts Tagged ‘wellness’

A Banana Day (Or Two) Keeps The Doctor Away

The majority of us nowadays ‘do not have the time’ to eat healthy anbanana_health_benefits_735_350-735x350d thus opt for fast food instead for healthy one, while the polls rank fruits and vegetables very low on the scale selection of food!

According to the scientists and nutritionists, it is not clear why most people in the West prefer such food to so great, amazing, beneficial, and above all, natural ingredients. The latter ingredients can provide us with all the materials we need to take in so that our body functions properly.

Let’s take bananas as an instance. this fruit is the favorite food of monkeys, and it is not surprising, because besides the fact that it tastes great, it is also very nutritious and it is a real treasure.

According to nutritionists, if you consume two bananas a day for a month, your health condition is going to become significantly improved.

Here is how and why:

– The amount of sodium in bananas is pretty low, and the amount of potassium is high, so this makes this fruit great for blood pressure and heart health regulation. Scientists have discovered that by consuming bananas every day, you reduce the risk of heart attack as much as 40 percent.

– Banana is great for people who have troubles with the digestive system, like constipation for example. Bananas are rich in fiber and that is why they are great for fast solving of your problems with the intestines.

– Every time you feel week or wearing, have a banana, as it will provide you with the much-needed energy. Moreover, bananas are a great choice for a snack, especially before exercising, so all athletes should regularly have bananas in their bag

– Bananas can help you when you experience heartburn, as they are a good source of antacid and can regulate this unpleasant condition

– In case your body lacks iron, bananas are an excellent option. Bananas contain substances that trigger the production of red blood cells and hemoglobin and considerably aid anemic people

– Bananas help when it comes to sore throat and coughs

– Bananas are abundant in tryptophan, a substance which is very important for our body,Banana-mask-2 as the body uses this substance to turn it into serotonin, the hormone of happiness. So, next time you feel bad or depressed, bring the bananas

– Researchers have discovered that students who consume a banana for breakfast, snack, or after lunch have a considerably higher level of concentration. This is due to the high presence of potassium in bananas, which triggers the brain and facilitates learning and memory

– Pregnant women should especially take care of their nutrition, and should know that bananas are great choice for them, because they are healthy, delicious food which will ease the burden that affects the most pregnant women. Also, bananas alleviate the morning sickness, due to the fact that they increase the levels of sugar in the blood

~ Ms. OMG

OMG! Fitness Is A Lifesaver

fitnessWe are all aware of the obvious results of exercising. Regular workouts reduce weight, build muscle, and increase endurance. There are some excellent benefits that you may not be aware of. These hidden side effects may be the motivation you need to get started on a scheduled exercise routine. Regular Exercise can:

Build immunity

Doctors have noted that the immune system is strengthened when the body is active. This boosts the cells that fight bacteria. Exercising also strengthens muscles tissue, the heart and the lungs. Healthy organs help support the immune system, reducing the chances of picking up colds and flu bugs. Even more beneficial, it helps to prevent heart conditions, diabetes, and cancer.

Reduce Premenstrual Symptoms

Exercising can help reduces abdominal bloating and fluid retention caused by menstruation. Excess body fat is thought to be associated with PMS. Reducing fat around the mid-section can help elevate symptoms. Physical activity, especially while enjoying the sunlight, can greatly relive irritability.

Improve your thought processes

Regular physical activity has been shown to lessen the severity of memory loss. Research indicates that staying active promotes the brain’s executive function improving planning and reasoning skills and problem solving.

Reduce stress and calm anxiety

Ever wonder why you feel a bit euphoric after a brisk walk, short hike, or good workout? Studies show that it appears that exercise releases GABA, a neurotransmitter in the brain, responsible for quieting brain activity.

Promote better sleep

Stress can cause insomnia. It can be difficult to quite your mind in order to get to sleep. Sometimes after getting to sleep successfully, a restless mind is easily startled into to wakefulness. Since exercise reduces stress, the indirect result can lead to better sleep.

Increase self esteem

When you exercise your body releases endorphins. These endorphins trigger a positive feeling, and help you feel better about yourself. Seeing visible changes as a result of being activate can be encouraging and uplifting, motivating you to continue your active routine.

Improve your sex life

Feeling sexy makes all the difference. Looking and feeling your best helps you to be comfortable and relaxed about your body. If you are pleased with your appearance you will be more attractive to your partner. Exercise also improves the function of the circulatory system, which in turn reduces the risk of erectile dysfunction.

 

Courtesy: Health Plus Prime

Food You Weren’t Eating In 2012 But Need In 2013 To Become Well

Power through your workouts, lose weight, and boost your health with these commonyet often overlooked foods.

 Seaweed
Perhaps most coseaweedmmonly eaten wrapped around a sushi roll, nori is loaded with iodine, a mineral essential for proper thyroid function. While iodized salt was introduced in 1924 to prevent goiter, the increased emphasis on low-sodium diets and the popularity of sea salt, which often doesn’t contain iodine, have recently resurfaced concerns about getting enough iodine. This trace mineral isn’t the only benefit of sea vegetables. Nori contains high levels of vitamin K and iron, micronutrients essential for proper cellular function. Look for nori pieces in the international section of your supermarket and crumble them on top of chili, soups, and salads. (This will add a little extra salty flavor, so if you are salt sensitive, use less in your recipe.)
 
Sauerkrautsaurekraut

Considering cabbage is low-carb, high-fiber, and contains cancer-fighting 3-indole carbinol and d-glucarate, a compound that works to clear excess estrogen, the veggie is already a superfood. Fermenting it into sauerkraut, however, puts it on nutritional steroids. The probiotics that drive fermentation also help repopulate your digestive system with healthy, hardworking good bacteria that lower inflammation, improve digestion, and maybe even aid in weight loss. Plus fermentation increases the bioavailablity of the antioxidants found in cabbage, and the longer cabbage ferments, the higher the levels of antioxidants become, meaning your body can better absorb and use them.

 Shirataki Noodles

noodlesPasta lovers, it’s time to throw an Italian feast: Now you can enjoy your noodles for 20 calories and 5 carbs (and some brands have even less of both!) per serving. Shirataki noodles are made from the konjac plant, the same plant that we get the fiber and satiety supplement glucomannan from—read: They keep you full. Shirataki don’t have much flavor and come in every shape from angel to fettuccine to penne and more, so you can use them in any pasta recipe. Just take them out of the bag, rinse thoroughly, and heat, and they’re ready to toss into stroganoff, primavera, or whatever you’re craving.

~ Thanks to S contributers

Holiday Moods in Motion

winter sportsENERGY TAKES A HOLIDAY during winter. These dark, depressing days can leave you overweight, overstressed, or just over it. The solution? Short bouts of activity get the blood flowing, which instantly lifts your spirits. Exercise builds brain endorphins that help us feel happier and more positive about life.
So how do you pump up your pep when you’re feeling fat, frazzled, fried, or forlorn? We consulted four vitality specialists, whose favorite moves will boost your mood and resurrect your energy in just 10 to 15 minutes.
You’re Feeling: Fat Energy Transformer: Brisk Walking
If you found it hard to resist overeating during the holidays and even harder to squeeze in regular workouts, moderate cardiovascular exercise is a great way to get back in gear. Not only will you burn calories, but a brisk walk lets fresh oxygen and blood circulate through your body, making you feel more fit and confident nearly instantly.

Stride And Stretch To shake yourself out of your sluggish mood, try this 15-minute walking program.

1. Begin by walking for 3 minutes at a relaxed pace to gradually warm up your muscles. 2. Pause to stretch your quadriceps by standing on your left leg, your left arm reaching out for balance. Hold onto your right ankle with your right hand and gently pull the ankle toward the back of your thigh. Hold for 30 seconds, then repeat on the left side. 3. Walk for another 2 minutes, going at a faster pace than in the warm-up. Hold your head high, lower your shoulders, and concentrate on drawing your abs in tight. 4. Increase your speed for 5 minutes. Pump your arms with each stride and keep drawing in your abs. Your heart rate should now be elevated. You ought to be able to carry on a conversation, but only with a little effort. 5. Reduce your heart rate by gradually slowing your pace for 3 minutes. Focus on your breathing, and include some deep inhales and exhales through your nose. 6. Stretch out your calves by standing with your feet a couple of inches apart, right leg front and left leg back, toes pointing straight ahead, feet flat. Bend your right knee and keep your left knee straight, feeling the stretch in your left calf. Hold for 30 seconds without bouncing, then switch legs and repeat.
Tips: Parks recommends building up to 10,000 steps per day. A step-counting device will help you achieve your goal. Or try the NL-2000 Activity Monitor ($54.95; digiwalker.com), which lets you plug in your age, height, and weight to get an accurate account of how many calories you’ve burned. * Wear supportive footwear as well as socks made of breathable fibers. * Drink water before and after your walk.
You’re Feeling: Frazzled
Got a million things to do and no time to do them? Most people, especially those balancing work and family, end up feeling frazzled several times a day. You need an exercise that provides mental clarity to help you focus on the task at hand. Qigong, an ancient Chinese healing art that offers unique breath-control techniques, can put you in a more centered frame of mind. The steady focus and concentration enable you to calm the chaos in your mind.

Monk Gazing At The Moon Find mental clarity–and a little peace in the chaos–with this standing meditation.  Kundalini Yog

1. Stand with your feet shoulder-width apart and your knees slightly bent. Raise your arms in front of your chest, with your hands at eye level,  palms facing each other, and fingers spread. Maintaining a straight back, “sit” in a shallow stance (shown). Relax the back so it doesn’t arch. Keep your eyes open, gazing through your fingers. 2. Keeping your mouth closed and the tip of your tongue touching the roof of your mouth, begin to breathe through your nose. 3. Take 3 deep breaths. After the third one, inhale fully, then exhale 60 percent of your breath capacity. 4. Inhale fully, then exhale 100 percent. 5. Inhale fully again, then exhale 40 percent of your breath capacity. 6. Inhale fully, then exhale 100 percent. 7. Inhale fully once more, then exhale 20 percent of your breath. 8. Inhale fully, then exhale 100 percent. 9. Take 3 deep breaths, then hold the position for 3 to 5 minutes, breathing naturally.
Tip: To keep physically balanced, focus your attention on your lower abdomen, about 3 inches below your navel, which is the body’s natural center of gravity. The Chinese call this center the Tan Tien, or “Elixir Field,” where the qi, or life force, is nurtured.
You’re Feeling: Fried Energy Transformer: Kundalini Yoga
Is “deflated” your primary state? You need to pick yourself up and get on with your day. Kundalini yoga practitioners do repetitive movements while focusing on a word or the sound of the breath. This repetition stimulates the nervous system, allowing you to decompress, re-energize, and awaken your senses.

Kundalini Torso Twist Whenever you feel burned out, try this technique

1. Sit tall in a cotorso twistmfortable crossed-leg position, with your fingers spread and resting on your shoulders. Keep your elbows in line with your shoulders and your belly drawn in. Close your eyes. 2. As you inhale through your nose, twist your torso from your waist to the left, keeping your hips still and allowing your shoulders and head to follow your trunk. Then exhale through your nose and twist to the right. 3. Repeat this twisting motion for 1 minute without stopping, eventually working up to 2 minutes or more. Let your breath guide you into each side of the twist. 4. When you’ve completed your minute (or more), slow the movement gradually until you come to a complete stop, then lower your hands to your shins and take 3 deep breaths to get centered and bring yourself back to a restful state.
Tip: Focus on the sound of your breath to let go of any distractions. 10. End with 3 more deep breaths. On the third, exhale through your mouth, then lower your arms to your sides.
You’re Feeling: Forlorn Energy Transformer: Strength Training
It’s common to get the blues this time of year; you need a workout that will give you a much-needed boost of positivity. Getting your body into shape with strength training does just that. Strengthening your muscles improves your posture, making you look taller and slimmer–a great confidence booster. It also releases feel-good endorphins, putting you on the road to physical and emotional wellness.

Twisting Walking Lunge This multi-muscle exercise utilizes not only the upper and lower body, but also the abdominals, making it a fast way to shape up all over. Adding in the balance challenge forces your muscles to work harder to stay upright and stable.twisting walking lunge
1. Warm up by walking on a treadmill or outside for 5 minutes, pumping your arms as you go. 2. Stand with your feet about hip-width apart, holding a ball in front of your chest. Keep your elbows bent and close to your ribs, and your abs pulled in. (If you’re new to strength training, use a volleyball or other lightweight ball until you are comfortable with your balance and stability. Those who are more advanced can use a 3- to 5-pound medicine ball; find one at spriproducts.com.) 3. Take a step forward with your left leg, bending both knees to 90 degrees. Your front knee should stay over your ankle as your back knee approaches the floor. When you are in a full lunge, rotate your torso and shoulders to the left, taking the ball to your left hip as you draw your abs in tight [A]. 4. Rotate back to center, then push off the back foot and lift your right knee to hip height as you raise the ball above your head [B]. Keeping the right knee lifted, toss the ball up in the air and catch it. 5. Take a step forward with your right leg to repeat the sequence on the opposite side. 6. Continue lunging forward, alternating sides. Start with 1 to 2 sets of 10 to 12 repetitions, building up to 15; add a set when you’re ready.
Tip: Hold your gaze steady–don’t let it wander. Keep your posture erect and your abs drawn in to stabilize your balance as you perform this exercise.

Holiday Health Concerns Solved

jet lagThe holiday time is here and from jet lag to indigestion, we at OMG are hear to make your season bright. Check out some of our solutions to the most common winter woes.

Holiday hazard: JET LAG After you cross time zones, it takes a few days for your body’s internal clock to adjust to the new light/dark schedule, especially if you’ve traveled west to east. The resulting jet lag can make you feel tired (but unable to sleep), headachy, disoriented and dizzy.
To the rescue
When you arrive at your destination, try to get on the local eat/sleep schedule, spend some time in sunlight (it helps reset your clock) and exercise to improve sleep quality.
Eat a high-protein breakfast and minimize your intake of caffiene, alcohol and simple carbs, all of which further disrupt sleep.
Melatonin helps reset your internal clock; take 5 milligrams right before your new bedtime on the first night, and 1 to 3 milligrams for two more nights.

Holiday hazard: INDIGESTION Celebrating the season often revolves around eating large quantities of rich foods, resulting in gas, bloating, reflux (heartburn) and other gastrointestinal problems. Overindulging in alcohol and simple carbs (more dessert, anyone?) can compound symptoms.
To the rescue
Exercise gently to stimulate digestion.
Fennel seeds may combat gas and bloating; after a meal, chew two to five seeds thoroughly and swallow.
Ginger can quell nausea and indigestion.

Our OMGRX Line addressed both of these holiday ailments through aromatic topical application. www.omgalternmed.com

~ Travel Tonic  •Helps redress any imbalances in the central nervous system •Soothe your nerves and muscles •Help in boosting your immune system, keeping your body in a healthy state of equilibrium •Relieve stress and encourage alertness

~ Put Intestinal Fire-out Massage Lotion •Balance gastric acid (hydrochloric acid) secretion •Basil and Peppermint aid in digestion •Lavender soothes the nervous system and is anti-spasmodic •Bergamot helps with anxiety and nervous tension to guarantee optimal food processing •Kiwi extract has a very high level of actinidin, a protease enzyme that is known to behave in the same way as the natural enzyme, pepsin, present in the stomach. Kiwifruit is also a rich source of naturally occurring vitamin C, vitamin E, magnesium, potassium and essential fatty acids, all of which facilitate and ease the process of digestion.

Yoga For The Winter Blues

As the weather shifts to chillier temps, many of us are finding ourselves with the sniffles or sore throats. Beat the symptoms of a common cold all year long with these yoga asanas, which help to balance the sympathetic (activity, or “fight or flight” response) and parasympathetic (rest and relaxation) systems. Anything that affects this balance, whether coming from the inside (like hunger, the need for oxygen, fear) or the outside (like temperature change, movement, watching a movie), requires a change from one state of balance, such as hunger, to another, such as digestion.

Because our immune systems consist of white blood cells that circulate in the blood and organs of the thymus located in the chest (above the heart and the spleen in right upper abdomen) you can help stop the common cold by a shoulder stand to draw blood to your head and throat, which brings more white blood cells to the areas where they are needed and helps relieve sinus congestion.

Shoulder Stand  (Sarvangasana)

Benefits: Brings blood to the head and throat, thereby relieving sinus congestion and stress, and strengthens the immune functions of the hormonal system.

How-to:

1.  Lie on your mat, press shoulders down and draw the shoulder blades toward the waist. 2.  Turn the upper arms out and extend them toward the legs, bring elbows close to trunk. 3.  Move the back ribs in and bend the legs with feet close to the buttocks. 4.  With palms up press elbows into the floor, exhale and lift the trunk, bending legs over the abdomen. 5.  Support the back with the hands and raise the trunk and legs higher, bringing the chest toward the chin; take the hands lower down and press the back ribs forward. Straighten the legs up until they are vertical and with the help of the hands raise the shoulder blades and extend the trunk up, lift the hips and stretch the legs.

Fish Pose (Matsyasana)

Benefits: Opens up the throat and lungs, increasing circulation while helping to break up congestion. Stimulates the thyroid gland in the base of the throat, helping to regulate metabolism. Stimulates the pineal gland in the center of the brain, releasing melatonin brings a relaxed response to the nervous system.  Increases blood flow to the thymus and the spleen helping white blood cells target infection.

How-to:

1.  Lie flat on the floor with your palms pressed against sides of your thighs. 2.  Shift your bodyweight to your elbows and raise your head and trunk. 3.  Arch your chest and lower the crown of your head to the floor, creating a “bridge” between your buttocks and head; expand your chest as much as possible. 4.  To come out of the pose, place your body weight on your elbows again and raise your head gently.

Yoga Nidra (Deep Relaxation)

Benefits: Relieves strain and tightness of the lower back.  This asana massages the abdominal organs and digestive tract, increasing circulation and pushing the contents of the bowel along, helping to relieve constipation. A powerful ancient meditation technique, it is also a scientific way to eliminate the root cause of all the negativities. This asana also allows heart to rest deeply and reduces stress, helping to strengthen the immune system. It is also helpful in balancing the hormonal system while stimulating the pineal, thymus and thyroid glands, which increases circulation into all major organs.

How-to:

1.  Lie on your back in a comfortable supine position with your arms and legs extended, about a foot-and-a-half apart, and your arms a few inches away from your body with your palms up. 2.  Close your eyes, breathing through your nose and begin relaxing. 3.  Bring your awareness to your right leg and foot. Tense the leg. Lift it off the floor a few inches. Tense a little tighter and let it drop. Roll it from side to side and just forget about it. Repeat with the left leg. 4.  Now, inhale and tense your pelvis and buttocks; squeeze the tension out. Most of us hold a lot of stress in this area, which can lead to disorders in the reproductive system as well as in the pelvis and hips. 5.  Inhale and fill your stomach with air. Hold it for a few moments, then release through your mouth – just let it gush out.

~ Spa Wellness

Should You Eat Breakfast?

Why You Need to Eat Breakfast
Starting your day with a meal
that combines unprocessed or minimally processed grains (oats, Muesli, quinoa) and protein (Greek yogurt, eggs)
improves overall health and your ability to lose weight. Here’s why: Eating
breakfast sets your body up to better metabolize lunch through a phenomenon
known as the second meal effect. The second meal effect describes a
biochemical shift that occurs in your body as a result of eating breakfast that leads to better blood sugar control
after lunch. This doesn’t happen when you skip your morning meal. But
simply eating breakfast isn’t enough.

What You Should Eat for
Breakfast

Most traditional breakfast foods are high in
carbohydrates/sugar, low in fat, and low in protein (i.e. a bowl of cereal). If you
improve the overall nutritional quality of your breakfast
, you’ll reap

benefits beyond just the second meal effect. Here’s your simple plan to makeover
the morning meal
:

1.
Improve the quality of carbohydrates
you’re eating for breakfast. The Cereal

F.A.C.T.S. 2012 report recently released from the Yale Rudd Center for Food
Policy & Obesity found that 63 percent of the cereals in commercials viewed
by adults have a sugar content higher than 20 percent.  Opt for the lower sugar,
high fiber, minimally processed breakfast grains (oats, sprouted grain cereals, etc.) for better focus and mental
performance throughout the morning.

2. Add protein. Having protein-rich

meals throughout the day is a key strategy in maintaining calorie-burning
muscles. Plus, one study found that breakfast was the only meal of the day in
which increased protein helped in satiety and fullness. Make sure your breakfast
contains protein-rich foods like eggs, egg whites, Greek yogurt, or a protein
shake to reap these two metabolic advantages.

The Bonus
Benefit

From a physiological standpoint, I have always found that
starting the day with a nutritious breakfast sets the tone for a day of healthy
eating. By having a well-rounded and nutritious breakfast you are sending a message to
your body that you are going to do what it takes to be fit and healthy. A
unifying characteristic of most of the perennially lean and healthy people that
I know and have coached is that the all eat breakfast.

Here’s one of my
favorite hearty breakfasts:

Blueberry Crunch Yogurt
Bowl

About 500 calories (40% carbohydrates, 30% protein, 30%
fat)

Ingredients:
2/3 cup fresh or frozen
blueberries
¼ cup sprouted grain cereal
1 cup fat-free plain Greek
yogurt
½ scoop vanilla protein
1 Tbsp Chia seeds
2 Tbsp chopped
walnuts

Directions: Mix all the ingredients together in
a bowl and enjoy.

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