Yoga

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The Miracle Herb

What is Turmeric?

Turmeric (Curcumin Longa) is a yellow spice and is part of the ginger family. Turmeric has been used for thousands of years in South East Asia, China and India for cooking and as a medicine for all kind of inflammations in the human body. Turmeric is still currently used for cooking, however, scientists have recently revealed its true potential. Curcumin is the key ingredient responsible for the therapeutic properties of Turmeric. 

Many of us who are new to the Turmeric supplement, get confused with the term Curcuminoids and Curcumin. It is occasionally wrongly concluded that if Curcuminoids are the ones responsible for most of Turmeric’s benefit to our health then why we need Turmeric.

Curcuminoids are a family of active compounds found within Turmeric.

Turmeric is made of several curcuminoids and curcumin is a small potent and the most important Curcuminoid of Turmeric. Curcumin is the key ingredient responsible for the therapeutic properties of Turmeric. 

The curcuminoids found in Turmeric include Curcumin, bisdemethoxycurcumin and dimethoxycurcumin. Curcumin is the primary curcuminoid that has been most researched and written about in clinical studies and articles. Curcumin is not only the most studied curcuminoid, it is also the most abundant curcuminoid found in Turmeric.

Most of us have heard a lot about Turmeric and we continue to read articles about Turmeric in health publications and its awesomeness. However, some of us may not be so sure how to fit this amazing herb into our daily routine.

Benefits of Turmeric 

Curcumin the active compound in Turmeric has been widely researched by scientists and health care professionals for its disease fighting potential and health benefits.

Turmeric can boost your immune system

Curcumin is the most researched curcuminoid found in Turmeric. Its anti-inflammatory, anti-oxidant and antimicrobial properties make it a health promoting powerhouse. For better absorption in the blood stream, curcumin should always be taken with Bioperine (Black Pepper extract) If swallowing a capsule is not your cup of tea, you can try making this yummy smoothie which is ideal with your breakfast or anytime of the day.

Carrot Turmeric Smoothie  

½ cup baby Carrots

1 ripe Banana

1 cup fresh or frozen pineapple

½ tbsp. fresh peeled ginger

Contents of 2-3 PlantOrigin Turmeric Curcumin capsules (opened up)

1 tbsp. lemon juice

1 cup unsweetened Almond milk

Add all ingredients to a high speed blender and blend until smooth, add ice or enjoy at room temperature.

Turmeric can fight free radicals

Regular use of Turmeric has shown to increase antioxidant capacity and help fight free radical damage. Getting rid of free radicals can give a tremendous boost to your immune system, brain function and cancer prevention. Regular use of Turmeric can amp up the body’s natural anti-oxidant capacity and give a boost to the body’s defence system. The antioxidants found in Turmeric can also benefit our appearance and protect the skin from free radical damage from environmental pollutants.

Turmeric eases joint pain and Arthritis   

Several studies and research done by scientists have shown very promising results in the ability of Turmeric to ease joint and Arthritis pain. The anti-inflammatory properties of Turmeric are excellent for fighting all kinds of inflammation and pain management associated with Arthritis. Turmeric is also an excellent remedy for sore muscles especially in athletes.

Here I would also recommend my favourite anti-inflammatory smoothie.

Open up 2-3 PlantOrigin Turmeric curcumin capsules and blend wild Blue Berries, roasted or steamed Beets (both are rich in anti-oxidants). Enjoy after a workout or any time of the day.

Turmeric can help treat and prevent cancer

Both Turmeric and curcumin have been studied widely for the treatment and prevention of cancerous cells. Several studies have been conducted on Turmeric’s role in preventing cancer with many promising findings.

Here’s a cancer fighting plant base dish for you to enjoy.

Toss chickpeas with ginger, cinnamon, cloves, cumin, garlic and a dash of black pepper and olive oil. Roast at 350 degrees for about 15 to 20 minutes until crispy. Open up 2 – 3 capsules of PlantOrigin Turmeric Curcumin and sprinkle. Garnish with cilantro Enjoy!  

Turmeric protects your heart

Scientific studies have concluded that Turmeric and Curcumin protect your heart in numerous ways. Turmeric and curcumin reduce inflammation and free radical damage. Both these herbs have also shown to improve the heart’s Endothelium function. Endothelium is a thin membrane that lines the inside of the heart and blood vessels. These cells form an interface between circulating blood into the lumen and the rest of the vessel wall. Endothelial cells also release substances that control vascular relaxation and contraction as well as enzymes that control blood clotting and immune function.   

A healthy lifestyle including exercise training, regular intake of anti-oxidants and an anti-inflammatory herb like Turmeric and curcumin have beneficial effects on endothelial function and can reduce the risk of heart disease. Along with Turmeric and Curcumin a diet rich in fruits and vegetables will also benefit the endothelial function.

Turmeric for a healthy gut

Even though most of us associate Turmeric with spicy food and curry, Turmeric can treat inflammatory bowel conditions like Colitis and irritable bowel syndrome.

Turmeric can boost your mood  

Curcumin’s impact on “Brain Derived Neurotrophic Factor”, also known as BDNF, has shown to have a potential use in the treatment of depression. The BDNF gene provides instructions for making a protein found in the brain and spinal cord called brain-derived neurotrophic factor (BDNF). This protein promotes the survival of neurons or nerve cells by playing a role in the growth, maturation and maintenance of these cells.  Regular use of Turmeric Curcumin can reverse detrimental brain changes that occur during depression. Several studies have shown that Turmeric can boost the levels of mood regulating neurotransmitters like serotonin and dopamine.

Turmeric can stave off neurodegenerative disease  

Because curcumin crosses the blood-brain barrier, several studies have shown that our brain can benefit from Turmeric’s anti-inflammatory, antioxidant benefits and help with conditions like Alzheimer’s. Regular use of Turmeric has shown to protect brain function as we age.   

Turmeric improves long-term cognitive function

As discussed earlier in this article, regular use of Turmeric curcumin has proven to boost brain health by increasing healthy levels of a hormone called BDNF. Therefore, it plays a key role in the improvement of cognitive function.

Turmeric is a powerful weapon against all types of inflammation.

Inflammation in the human body is the root cause of several health disorders like metabolic syndrome, heart disease and even cancer. Inflammation in the human body has been linked to cognitive decline. Turmeric prevents the production of inflammatory genes. Turmeric’s extremely powerful anti-inflammatory properties are a powerful weapon and provide tremendous benefits.

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exercise
 by admin

Best exercises for your Heart

Bonus: Heart Healthy Diet ideas

Our heart is a muscle and like any other muscle it needs constant strengthening. Being physically active is the first step toward good heart health and the most effective tool for strengthening the heart muscle. Staying active will also keep your weight under control and ward of artery damage from high cholesterol, high blood sugar and high blood pressure that can lead to a stroke or a heart attack. 

Our body needs different kinds of exercises to provide complete fitness. So which exercises are most beneficial for your heart? According to John Hopkin’s exercise physiologist, Kerry J. Stewart, ED.D. Aerobic exercises and resistance training is that can get your heart pumping and are important for heart health. Also according to him, “Although flexibility doesn’t contribute directly to heart health, it’s nevertheless important because it provides a good foundation for performing aerobic and strength exercises more effectively.”

How do these exercises benefit us and our heart?

Aerobic Exercises

What Can Aerobic Exercises do for you?

  • Improves Circulation
  • Lowers blood pressure
  • Lowers heart rate
  • Increases overall aerobic fitness

Aerobic exercises will also help reduce the risk of type 2 diabetes. If you are already suffering from diabetes, they will help control your blood glucose.

Ideally, 30 minutes of aerobic exercises a day, five days a week should be your target.   

Examples of Aerobic exercises are:

  • Brisk Walking
  • Swimming
  • Running
  • Playing Tennis
  • Jumping Rope

A heart pumping exercise is recommended by doctors to improve cardiovascular health.

Resistance training (Strength Work) 

How can resistance training provide cardiovascular support?

Resistance training has a more specific effect on body composition. If you are carrying a lot of body fat, (especially belly fat, which poses a great risk for heart disease) then resistance training is your ideal workout. Resistance training will help combat fat and create muscle mass. According to scientists and fitness experts, a combination of aerobic exercise and resistance workout may help raise your good cholesterol (HDL) and lower LDL (the bad cholesterol)

According to the America College of Sports and Medicine, two non-consecutive days per week of resistance training should be your target.

Examples of Resistance training:

  • Working out with free weights (such as hand weights, dumbbells or barbells)
  • Weight machines, with resistance bands
  • Push-ups, squats, and chin ups, which use your body weight as resistance.
  • Stretching, Flexibility and Balance.

Stretching and flexibility workouts will not directly contribute toward heart health.  However, these exercises are beneficial for musculoskeletal health. These exercises will help you stay flexible, free of joint pain and cramps. Flexibility is what you need to be able to perform well on an aerobic exercise and resistance training.

Ideally, stretching exercises should be done daily. Before and after an exercise session should be your target.

Examples of starching:

  • Yoga
  • Tai Chi
  • Hot yoga

We understand that at times it can be difficult to fit exercise in your busy schedule. However, there are a lot of ways to raise your heart rate during your regular day.

  • Skip the escalator or elevator, take the stairs
  • Take a walk during your coffee break or lunch
  • Walk to work, however, if that is not possible park at the end of the parking lot so you have to walk further
  • Walk more briskly
  • Do your house work at a quicker pace and more often (for example vacuum more often or even daily)
  • Mow the yard, rake leaves, do yard work

Best foods to eat post workout

  • Grilled chicken with roasted vegetables
  • Egg omelette with Avocado spread on toast
  • Salmon with sweet potato
  • Tuna salad sandwich on whole grain bread
  • Tuna and crackers
  • Oatmeal, whey protein,
  • Banana and almonds
  • Cottage cheese and fruit

Or you can try this protein smoothie.

Green Protein and Fruit and Vegetable Smoothie

  • 1 cup unsweetened almond milk
  • 1 cup baby spinach, packed
  • Half a banana
  • Half pear
  • 1 table spoon Almond butter
  • Protein powder
  • Raw honey for additional sweetness (optional)

Add unsweetened almond milk to a blender. Next add all the other ingredient and blend until smooth.

Foods you should avoid.

  • Sodium
  • Sauces – processed, canned and prepackaged foods are loaded with salt.
  • Saturated trans fats
  • Added sugar
  • Avoid sweetened drinks like soda energy drinks, cakes, pies and ice cream
  • Candy, syrups and jellies 
  • Alcohol
  • Limit your alcohol intake, too much alcohol can raise blood pressure and cause weight gain

What should your diet look like? What are the foods that are good for your heart?

Everything you eat has a direct effect on your weight, hormones and the health of your organs, including your heart. A healthy diet can dramatically decrease the risk of heart disease and a stroke. A healthy diet will also keep your blood pressure and blood sugar in check.

  • Making healthy eating choices isn’t as hard as it sounds! Just follow the tips below for a heart healthy diet.
  • Choose healthy fats. Healthy fats are actually good for you and your heart.
  • Choose monounsaturated fats for cooking. Example of this are Olive oil and Avocado oil.
  • Eat more Avocados, they are a good source of monounsaturated fat.
  • Consuming polyunsaturated fats is also good for you. Example of these are, nuts and seeds.
  • Omega-3 fats found in fish like Tuna and Salmon are also a healthy choice.  

In general, avoid trans-fats. These are found in processed foods and snacks. To check whether a food contains trans-fat, look for the ingredient “partially hydrogenated “in the ingredients label.

Go Whole Grain  

Whole grain breads and pasta are high in fiber and complex carbohydrates. Choose whole grain instead of white bread or regular pasta for your meals.

Consume plenty of Fruits and Vegetables.

Fruits and vegetables contain fiber, vitamins and minerals that are excellent for your body.

Prepare your meats in a healthy manner.

Baking, grilling, broiling are the healthiest way to prepare meats. Remove all excess fat or skin before cooking.

Choose low fat dairy.

Go for the low fat version of yogurt, milk and cheese products.  

Don’t forget beans.

Dry beans, peas and lentils are rich in proteins and fiber. It is easy to substitute meat with beans in your favourite recipe like chilli or Lasagna.  Pack in as much protein as possible. Example of these are: fish, lean meat, eggs, nuts, seeds and beans.

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 by admin

To Yoga Or Not?

yoga-meditation-zen-health-exercise

I’m sure several of you must have debated on starting a yoga routine. Many of us opt for a more rigorous exercise regimen instead of yoga simply because we want to lose weight and lose it quickly. However, yoga is now becoming the number one exercise choice. Combining yoga with a gym workout is optimal.

Yoga is essentially a spiritual discipline based on an extremely subtle science, which focuses on bringing harmony between spirit, mind and body.

According to scientists, everything in the universe is just a manifestation of the same quantum firmament. One who experiences this oneness of existence is said to be in yoga.

Yoga is believed to have started with the very birth of civilization. The science of yoga has its origin thousands of years ago, long before the first religions or belief systems were born.

Before the start of a new exercise or activity, it’s crucial to gather accurate information and answers to all our questions. So let’s begin with some important questions.

 

Which yoga is right for me?

First of all we need to determine the kind of workout that you desire. Do you want a strenuous, sweaty workout? Or do you want to take advantage from yoga’s restorative and healing powers. Are you looking for a spiritual experience? Or simply relief from your back pain and a desire for a more flexible body.

 

What are your personal needs?

Do you want personalized attention or do you prefer working out with a group?  Do you work better when pushed or desire a compassionate approach? Be completely honest with yourself about plausible physical, financial, and time limitations.

It is critical to shop for a yoga style that is most suited and is perfect for your needs.

You may not even know what you’re looking for until you start trying on different yoga styles. However, after some trial and error you’ll find the yoga style that’s right for you. Pay attention to how your body feels during and after class.

The pace and level of practice should be challenging but not stressful or overburdening, and you should feel more relaxed. Also pay special attention to the emotional and mental changes that take place throughout class. You should feel inspired and look forward to the next class. The best indicator will be your desire to continue with the yoga class.

 

What will yoga do for you?

There are numerous benefits that are linked to regular practice of yoga. After four to six months of regular yoga practice you will notice a general improvement in your health. The most visible benefits of yoga are:

Less anxiety and a better mood

Less stress

Better control over medical conditions affected by stress

Better management of rheumatoid arthritis

Better balance and flexibility.

Less back pain

Lower blood pressure

Increased confidence

 

Studies have also linked yoga with improvements in the symptoms of Parkinson’s disease, carpal tunnel syndrome, multiple sclerosis, Migraines and much more.

 

Indulge yourself in Yoga & let it become your new passion!
“A man who never made a mistake never tried anything new”

~ Albert Einstein

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 by admin

4 Steps to a Perfect Meditation

Moving your attention to a single point of reference is called Meditation. In simple words it requires one to turn attention away from distractions and focus entirely on the present moment.

Meditation is not just about relaxing. Daily meditation and the ability to reach mental stillness has been proven to bring about deep changes within us. Meditation has also been known to activate your body’s natural healing powers.

Learning to meditate involves commitment and practice.

 

Here are 4 steps that will help you practice a perfect meditation:

  1. Chose a comfortable place to sit down, it can be on the floor or in a chair.   Keep your spine straight and relaxed. Rest your hands in your lap or by your side.
  2. Close your eyes, and breathe deeply.
  3. Keep your concentration on your breathing.
  4. If you are interrupted by thoughts of the past or future, or surrounding sounds simply acknowledge them while staying focused on your breathing.

Begin with five minutes per day. With daily practice one can go up to twenty to thirty minutes.

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