The Archives of Internal Medicine, a major medical journal, published a clinical trial showing the effects of yoga for low back pain. The study is the best of its kind in organization, sheer brute numbers and statistical analysis.

With researchers like the study’s lead investigator, Karen Sherman from the Group Health Research Institute in Seattle, I hope to see similar studies done to demonstrate not just the physical but the psychological and spiritual benefits of yoga.

How does yoga help prevent brittle bones?

Yoga works by stressing the bone, much like weight training.  Yoga stimulates the bone with isometric contraction at almost every angle for long periods of time.  By doing weight bearing poses like standing poses (Warrior I, II, III, triangle, side angle) arm balances (crow, plank) and inversions (handstand, shoulderstand), this affects the whole spine, arms, shoulders, elbows, knees, legs, ankles and feet, while encouraging range of motion.  Because yoga poses pull and stretch the bones from every angle, yoga also stimulates the formation of a bone structure that is able to resist greater amounts of pressure, and many different types of challenges.

]]> http://www.margaretgamboa.com/2011/07/yoga-builds-strong-bones/feed/ 0 http://www.margaretgamboa.com/2011/06/fresh-squeezed-juices/ http://www.margaretgamboa.com/2011/06/fresh-squeezed-juices/#comments Tue, 28 Jun 2011 15:15:46 +0000 Margaret http://www.margaretgamboa.com/?p=1203 A healthier alternative to wine or cocktails – colorful, fun elixirs can enhance flavors in your food while giving you a refreshing pick me up!  I spent the weekend with some girlfriends and we had a great time creating our own spritzers mixing fresh fruit, ginger ale and lemonade… you can add wine or champagne to make a light cocktail.  It’s a great way to spend a hot afternoon laying by the pool… and juice is the perfect treat if you’re avoiding alcohol because of allergies or pregnancy.

Here are a couple of recipes:

Citrus Spritzer

Three Citrus Basil Cocktail

One of my favorites is…

“Angela’s Potion” made with Spinach, Mint and Limeade from Homegirl Cafe in Los Angeles.

Grocery stores may sell them, but experts won’t touch them, click on the link below to learn what you should know about your food.

Read Laura House’s article on Planet Green here.

I now approach my yoga practice being mindful of my shoulder placement in each pose.   From my posture in Tadasana to my alignment in Chaturanga, my practice has developed into a moving meditation, staying focused and awake, especially in transitions between postures.

I found the Yoga Journal article Wear and Care to be helpful and inspiring.

In addition to using the chart below, here are some guidelines when making substitutions:

• Keep the ingredients in the same ethnic category.  For example, if you are making a Mexican dish without meat, substitute with black beans, pinto beans or hominy instead of mung beans or lentils.
• Substituting starches and proteins makes less of a difference in taste than spices and flavorings.
• Place complementary herbs, spices and flavorings together in your pantry.  For example, keep basil, parsley and oregano together to use when making an Italian dish.
• Keep staples such as flour, oils, beans and grains on hand.

View the whole article on Vegetarian Times

I discovered another great article about the amazing health benefits of making a yoga practice part of your life.

So roll out that mat and get started!

Yoga Journal Article: Count on Yoga: 38 Ways Yoga Keeps you Fit

Establishing a rhythm is easy at home, where you control your schedule and can settle into a comfortable routine. But when you’re traveling (for business or for pleasure), that rhythm is disrupted, which can throw you off-kilter. To set yourself at ease on any journey, learn how to ground yourself.  Staying grounded away from home really comes down to being mindful and centered regardless of changing environments, time zones, and meal plans.

Here are some tips to help you stay grounded during your travels

Create a harmonious space

Cluttered surroundings can make you feel unbalanced and anxious. Unpack your belongings as soon as you arrive and take the time to arrange your room so it feels comfortable. Buy flowers or set up personal photos to make you feel more at home.

Invigorate with oil

Like candles, essential oils stimulate the sense of smell, which can influence how you feel. Ayurveda prescribes lavender oil for vata imbalance, jasmine or sandalwood for pitta, and eucalyptus for kapha. Add two drops to a bath or mix a few drops with almond, olive, or sunflower oil and massage into your skin.

Light a candle

To refresh your senses and calm your nerves, try one scented with lavender, lemongrass, or musk.

Detach from results

It’s natural to harbor dreams of perfection when you travel, because you’ve invested time, money, and effort. But when the inevitable mishap does occur—like missing a connecting flight, getting sick, or being stranded without a hotel reservation—yoga philosophy can help.

So what would Patanjali do? He’d probably remember the second of the eight limbs of classical yoga, the niyamas (observances). Cultivating two of the niyamas in particular, Ishvara pranidhana (the practice of surrender) and samtosha (contentment), can help remind you that oftentimes, the joy is in the journey, whatever unexpected form it may take.

Modify your usual yoga routine

You may not have the time, space, or energy for your full yoga practice, but sticking to some form of it will make you feel better. Try to meditate for a few minutes, and practice mostly standing yoga poses.  By grounding your feet, you’ll automatically feel stable.

Source: Yoga Journal Article By Karen Asp

What Is Meditation?

In the Yoga Sutra, Patanjali gives instruction on how to meditate and describes that yoga (or union) happens when the mind becomes quiet. This mental stillness is created by bringing the body, mind, and senses into balance, relaxing the nervous system.  Meditation begins when we discover that our never-ending quest to possess things and our continual craving for pleasure and security can never be satisfied. When we finally realize this, our external quest turns inward, and we have shifted into the realm of meditation.

By dictionary definition, “meditation” means to reflect upon, ponder, or contemplate.  In our culture, to meditate can be interpreted several ways. For instance, you might meditate on a career change that would entail a move across the country. In the yogic context, meditation, or dhyana, is defined more specifically as a state of pure consciousness.

In order to meditate, we must cultivate the ability to remain detached yet observant. Even though you need to be able to concentrate in order to meditate, meditation is more than concentration. It ultimately evolves into an expanded state of awareness.

Ways to Meditate

Just as there are may styles of hatha yoga, there are many ways to meditate.

• Concentrate on an object or a point of focus, with the eyes either opened or closed.
• Silently repeat a word or phrase
• Audibly recite a prayer or chant
• Visualize an image such as a natural object or deity
• Focus on an object such as a lighted candle in front of you
• Observe or counting your breaths
• Notice bodily sensations

Meditation Postures

Sitting

Sitting is the most commonly recommended posture. There are a number of classic seated poses, but Sukhasana (Easy Cross-Legged Pose) is the most basic. More flexible meditators prefer Padmasana (Lotus Pose).

Sitting in a chair also works. It’s no less effective and certainly no less spiritual, and it’s often the best choice for beginners. The most important things are that your spine remain upright and that you feel comfortable.  To maximize comfort on the floor, sit on a cushion or folded blanket. This helps support the natural lumbar curve of the lower back.

Relax your arms and place your hands on your lap, with the palms in a relaxed position facing up or down. Roll your shoulders back and down and gently lift the chest. Keep your neck long and the chin tilted slightly downward. Depending upon which technique you are following, the eyes may be opened or closed. Breathing is natural and free.

Walking

A moving meditation—highly recommended by many teachers—may be an enjoyable option for you. The challenge is to walk slowly and consciously.  Relax your arms at your sides and move freely, coordinating your breath with your steps. For instance, you might breathe in for 3 steps and breathe out for 3 steps. If that feels awkward or difficult, just breathe freely. Although you can practice walking meditation anywhere, choose a setting you love—the ocean, a favorite park, or a meadow. Remember, getting somewhere is not the issue. Rather, the complete involvement in the act of walking becomes your meditation.

Standing

Standing is another meditation practice that can be very powerful. It is often recommended for those practitioners who find that it builds physical, mental, and spiritual strength. Stand with your feet hip- to shoulder-distance apart. Knees are soft; arms rest comfortably at your sides. Check to see that the whole body is aligned in good posture: shoulders rolled back and down, chest open, neck long and chin parallel to the floor. Either keep your eyes opened or softly close them.

Lying Down

Even though lying down is associated with relaxation, the classic corpse posture, Savasana, is also used for meditation. Lie down on your back with your arms at your sides, palms facing upward. Touch your heels together and allow the feet to fall away from one another, completely relaxed. Although your eyes may be opened or closed, some people find it easier to stay awake with their eyes open. A supine meditation, although more physically restful than other positions, involves a greater degree of alertness to remain awake and focused. Therefore, beginners may find it more difficult to meditate in this position without falling asleep.

The Benefits of Meditation

Research has confirmed what the yogis of ancient times already knew: Profound physiological and psychological changes take place when we meditate, causing an actual shift in the brain and in the involuntary processes of the body.

Studies on meditators have shown decreased perspiration, a slower rate of respiration and a decrease of metabolic wastes in the bloodstream. Lower blood pressure and an enhanced immune system are additional benefits.

At the very least, meditation teaches you how to manage stress; reducing stress enhances your overall physical health and emotional well-being.  On a deeper level, it can add to the quality of your life by teaching you to be fully alert, aware, and alive.  Overall, meditation is a celebration of your self. You are not meditating to get anything, but rather to look at and let go of anything you do not need.

Starting Your Own Meditation Practice

I recommend a period of daily meditation. Add it to the end of your asana practice, or set aside another block of time. The important thing is that you find a time that works best for you. Don’t do too much too soon; you might get discouraged and stop altogether.

When and Where to Practice

To establish consistency, meditate at the same time and in the same place every day. Choose a place that is quiet, one that is pleasant, where you’ll be undisturbed.  Traditionally, the morning is considered the optimal time because you are less likely to be distracted by the demands of your day. Many people find that a morning meditation helps them enter the day with a greater degree of equanimity and poise. However, if a morning practice is a struggle, try an afternoon or early evening meditation.

If you are new to yoga and meditation, you may find adding five or 10 minutes of meditation at the end of your asana practice enough. When meditating outside of your yoga practice, a 15- to 20-minute time frame seems manageable for most beginners.

Food, Inc.

The book explores challenges raised by the movie in 13 essays by experts featured in the film including…

Eric Schlosser on the industrialization of our food supply.  Michael Pollan on the benefits of locally-sourced, organic eating.  Marion Nestle on sorting out food facts from fictions.  Anna Lappe on how the U.s. food system promotes global warming.  Muhammad Yunus on the global impact of food industrialization.

Are you hungry for change?

10 Simple things you can do to change our food system:

1. Stop drinking sodas and other sweetened beverages.
2. Eat at home instead of eating out.
3. Support the passage of laws requiring chain restaurants to post calorie information on menus.
4. Tell school to stop selling sodas, junk food and sports drinks.
5. Meatless Mondays – go without meat one day a week.
6. Buy organic or sustainable food with little or no pesticides.
7. Protect family farms, visit your local farmer’s market.
8. Make a point to know where your food comes from – READ LABELS.
9. Tell Congress that food safety is important to you.
10. Demand job protections for farm workers and food processors, ensuring fair wages and other protections.

For more information Food, Inc.