Staying healthy

Sometimes, despite our good intentions and work, we just get sick anyway. I have been suffering from an upper respiratory track infection for the past few days.

Yoga Tips for Fending Off Colds and Flus This Fall
Anna Montage, Health and Wellness Editor

RECIPE: Spicy Ginger Tea

Ginger is especially good during cold and flu season. It helps clear the sinuses, relieves congestion headaches, and reduces fever. It’s also an expectorant that expels mucus from the lungs and throat. The most effective way to take it for colds and flu is ginger tea.

Here's a simple recipe:
Ingredients:

* 2 cups water
* ¼ cup diced fresh ginger
* 2 tsp. honey
* Lemon juice (optional)
* Cayenne pepper (optional)

Directions:

1. Boil the water, then add the ginger and simmer for about 20 minutes.
2. Strain into a cup and add 2 teaspoons of honey (or to taste).
3. If you like, you can add 2 tablespoons of lemon juice and a pinch of cayenne pepper to the pot to increase the stimulating, heating effect.
4. Let us forewarn you now, though: This tea is fiery! Sip it—don't gulp it down.

Source: Wai Lana Weekly Messages

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“AH –CHOO!” That sound becomes all too familiar this time of year; as the beauty and crispness of the autumn season arrive, so do colds and flus. Fortunately, there are some simple steps you can take to make this fall and winter healthy. Even if you do catch a cold or flu, the right remedies can help make it as short and painless as possible.
Preventing Sickness

1. Avoid Getting Run Down – Feeling tired and run down is a big risk factor for getting sick. Sometimes family and work responsibilities may seem overwhelming. This is a good time to take stock of what’s truly most important and trim down everything else. Prevention is the best medicine. Getting the proper R & R that your body and mind need should be just as much a priority as everything else. Not only will you be less stressed, but you’ll also be more effective in everything you do.
2. Eat a Yoga Diet – A yoga diet, with the emphasis on whole grains, fruits, vegetables, legumes, and dairy products, naturally provides your body with both the nutrition and the antioxidants that your immune system needs to function optimally. One of the biggest dietary hazards for cold and flu season is too much sugar and other sweeteners. Fresh fruit and unprocessed honey are the best sweeteners to use. Too much sugar in your diet (whether it’s from white sugar, corn syrup, etc.) literally slows down your immune system, making your white blood cells too tired and sluggish to adequately fight infection.
3. Take a High-Quality Multivitamin and Mineral Supplement – There have been enough studies strongly in favor of supplementation that it just makes sense to give yourself that daily dietary insurance. The best supplement to take is one that is made from natural whole food sources as this helps to ensure that your body will be able to absorb the nutrients. Liquid multivitamin and mineral supplements are also good for absorption. Visit your local health food store for help in finding the best supplements for your needs.
4. Practice Yoga – Yoga not only stretches, strengthens, and tones your muscles, but it also invigorates your immune system and internal organs, helping to keep sickness at bay. Yoga also provides stress relief, which is vital for wellness. If you feel a cold coming on, try doing the Lion pose a few times a day. This pose brings fresh blood to your throat, helping to chase away the germs.
5. Wash Your Hands – You’ve probably heard it a million times before, but it is a fact that regular hand washing really does help prevent sickness.
6. Avoid Sick People When Possible. While a certain amount of exposure to sickness is inevitable in our daily lives, it can help to avoid obviously sick people. For example, if you notice that the cashier at the grocery store is sniffling, coughing or sneezing, just move to another line.

What to Do If You Get Sick

1. Try to Get Plenty of Extra Rest and Sleep – Sometimes it may not be possible to completely stop work, school, or other activities when you feel sickness coming on, but you should make it a top priority to get as much rest as you can. It’s tempting to keep going, but this will just let the virus get a stronger foothold in your body, prolonging your illness.
2. Try a Juice Fast or Eat Minimally – If you feel you are getting sick, this is the perfect time to try a juice fast. Fasting for 1 to 3 days at the first sign of illness is a great way to nip it in the bud. Wai Lana’s Favorite Juices has delicious fresh juice recipes that you can try. Even fasting on vegetable broth and diluted store-bought juice (no corn syrup or other sweeteners) is far better than not fasting at all. Fasting allows your body to concentrate its energy on combating the virus rather than on digesting and assimilating food. However, if you have a health condition or take prescription medications, it’s best to talk to your doctor before beginning a fast.
3. If you don’t quite have the willpower to fast or are unable to for health reasons, try to minimize your food intake and focus on light foods, such as broths or other vegetable soups. This is a good time to avoid dairy products since they can increase mucus production when you’re sick. Also try to avoid refined foods, like sugar and white flour products. These foods sap nutrients from your body and stress your immune system.
4. Try Strong Ginger Tea – This easy home remedy is quite spicy, but it really helps relieve cold and flu symptoms. Try Wai Lana’s own ginger tea recipe for effective cold and flu relief.
5. Supplements Can Help – A trip to the health food store can be a little overwhelming if you’re looking for supplements to help a cold or flu, so here are some suggestions:
* Elderberry Extract – Elderberry is one of the few supplements scientifically proven to have antiviral properties. If you know you were exposed to a sick person or feel you may be coming down with something, try dosing up on elderberry for sickness prevention. If you do become sick, elderberry will help lessen both the length and the severity of the illness.
* Vitamin C – The best variety to use is Ester-C or some other buffered form. For acute sickness, take 1000 mg every 3 hours. If you’re fasting, you may want to take a powdered version that you can mix in juice or water.
* Homeopathic Remedies – If you’re not familiar with homeopathy, it’s best to try a homeopathic cold remedy or flu remedy that has a mixture of different remedies in it. From a homeopathic perspective, there are different remedies for a cold or flu depending on the prominent symptoms, so some homeopathic companies make mixtures of remedies for people who don’t know which specific remedy to take. Homeopathy is very safe and many people have found it helpful for both colds and flus.
* Garlic – Besides being a popular seasoning, garlic is also a powerful medicinal plant. It helps to combat cold and flu viruses and cleanse the body of toxins. Fresh is best, but if you don’t like the smell or taste, there are garlic supplements that minimize the odor.

I’m sure you’ll find these natural remedies both effective and economical for helping ward off those nasty colds and flus!

Stretch Before Action

Stretch Before Action

There’s one thing you need to be careful of when you exercise, whether you practice aerobics, gymnastics, weightlifting, or a particular sport. And my friend, a martial arts expert, is no exception. She loves to practice Tae Kwon Do’s high kicks. Sometimes she’s lucky; she kicks high, it feels good, and it looks great. Trouble is, she’s so enthusiastic that she often hurts herself because she kicks higher than she can stretch. She throws her leg up, using the leg’s momentum to get it as high as possible. But the body has a built-in protection mechanism, a reflex action that contracts the muscle so you don’t stretch it too far and cause injury. If you throw your body into a dangerous position hard enough, though, your body can’t protect you.

I’ve finally convinced her not to kick higher than she can stretch. She’s determined to keep those high kicks, though, so she’s gradually extending her reach by doing yoga stretches every day. Since she’s been stretching more, she can kick higher with more control, which is better for her form. What’s more, she hasn’t hurt herself.

Whatever your sport, flexibility is a big plus, and yoga asanas are the best way to gain that flexibility. The poses are gentle because you do them slowly and with awareness; they are effective because you hold them right at your limit, breathing and releasing, gradually increasing your boundaries. So do some yoga stretches each day. And be sure to warm up and stretch thoroughly before practicing your sport. You’ll feel more confident, your performance will improve, and you’ll be far less likely to injure yourself.

Getting Vegetarian Protein Is Easy

Getting Vegetarian Protein Is EasyWhen shifting to a vegetarian diet, one of the biggest concerns for some people is protein. They may worry when concerned friends ask, “Where are you going to get your protein?” But rest assured, you can always answer, “From everything I eat.” After all, when nearly all plant foods contain some protein, it’s quite simple to go vegetarian with little to no protein planning at all. I have been vegetarian since my teens. My children, now grown and lifelong athletes, have been vegetarian their entire lives, as are their children. All of us are busy, active, and energetic, and none of us has ever been protein-deficient. In fact, a well-rounded plant-based diet gives you not only ample protein, but also superior protein to animal sources.

How Much Protein Do We Eat?

Most North Americans consume more protein than they need. The US Food and Drug Administration recommends about 50 to 60 grams per day for the average adult, yet many people are consuming close to 100 grams a day—nearly double. The reason for this is overconsumption of animal foods—mainly meat, poultry, fish, and eggs—which typically contain 20% to 50% protein. The FDA recommends that only 10% of our calories come from protein.

Studies have linked prolonged protein overconsumption to common modern-day health issues such as arthritis, osteoporosis, and liver and kidney problems—to name a few. These conditions may also be the result of nutritional deficiencies since many high-protein animal foods come in poor nutritional “packages.” In other words, these foods often come hand in hand with unhealthy saturated fats and cholesterol. They also commonly lack fiber and many vitamins, minerals, and other key nutrients. So when we choose such “poor packages” to increase our protein intake, we may inadvertently contribute to a range of health problems, including an increased risk of colon cancer.

How Much Do We Really Need?

Protein is necessary for tissue growth, repair, and maintenance, but how much of it do we really need? Perhaps the greatest indicator of the human body’s protein requirements is human breast milk. Breast milk nurtures the body throughout its most concentrated stage of growth and development—for which protein is essential. Breast milk, however, is only about 7% protein—much less than the 30% comprising many Western diets. As fully grown adults, it’s unlikely that our protein needs would exceed that of an infant who more than doubles his or her body weight in one year.

The US FDA’s recommendation for protein has been cut in half over the past twenty years as scientists continue to debate how much we need. Right now, North American experts recommend 0.8 grams per 1 kilogram of body weight (1 kilogram equals approximately 2.2 pounds). For the average adult, this would translate to about 50 to 60 grams a day, or 10% of our daily caloric intake.

Protein requirements can vary somewhat according to body type, age, level of activity, stress, pregnancy or lactation, injury, or illness, but it is still very easy to meet these requirements with a well-balanced plant-based diet. In fact, it is very difficult to eat well and be deficient in protein. To be deficient in protein, you’d have to be deficient in many, many other nutrients as well.

Which Plant Foods Contain Protein?

All of them. Some plant foods contain just a trace amount while others have an abundance. Protein is comprised of amino acids, eight of which are not created by the human body. These eight “essential” amino acids, therefore, must come from our food, and they can easily be obtained from a wholesome, varied vegetarian diet. Examples include dhal with rice and veggies, nut butter on whole grain bread, muesli or cereal with milk or yogurt, cheese with healthy crackers, and black beans with tortilla and salad. Tempeh, tofu, sprouts, amaranth, quinoa, broccoli, collard greens, and shiitake and oyster mushrooms are also excellent sources, with a range of 10% to 50% protein—well over the 10% recommended by the FDA.

Variety and Nutrition

So now that your protein concerns are gone, focus on choosing foods that offer a good nutritional “package.” Protein is important, but no more important than other key nutrients. Plants are by far the most nutrient-rich foods on earth. In fact, the American Cancer Society’s top 30 foods for cancer prevention are all plants. So take advantage of the wide variety of plant foods available to you and eat different beans, whole grains, nuts and seeds, and fresh fruits and vegetables.

Some easy ways to get extra nutrition (and protein) to your diet are to add chickpeas and toasted pumpkin seeds to salads, soy veggie “ground beef” to pasta sauce, tofu or shiitakes to stir-fries, or lentils to hearty vegetable soup. Lightly steamed or sautéed dark leafy greens like collards, chard, spinach, and kale make a great side dish, packed with nutrition and protein, or add them at the last minute to stir-fries or soups. Make barbecue tofu sandwiches, portobello mushroom burgers, or TLTs (tempeh, lettuce, and tomato). Opt for whole grain bread and pasta, which contain about 50% more protein (and other nutrients) than their refined counterparts.

Remember, if you’re eating enough healthy food, you’re eating enough protein. So relax and enjoy your veggies, including this delicious, nutritious soup.

Recipe

Wasabi Green Pea Soup

The peppery flavor of wasabi, or Japanese horseradish, subtly permeates this flavorful pea soup, gently stimulating your metabolism and invigorating your lungs. Light yet sustaining, this protein-rich soup will energize you without making you feel heavy. It’s perfect for weight-watchers—though you wouldn’t know it upon tasting.


Ingredients

Tips/Variations

6 cups water

2 cups chopped parsnip (3-4 parsnips)

Oil spray

1 cup firm tofu, cut into 1/2-inch cubes

4 Tbsp Bragg Liquid Aminos or tamari

4-1/2 cups frozen peas (defrosted, 20 ounces)*

2 tsp wasabi powder or paste or to taste

1 tsp salt or to taste

*If using frozen fresh peas (not pre-cooked), add them in step 1 along with the parsnip.

Procedure

1. Place the water and parsnip in a 4-quart pot over high heat and bring to a boil. Reduce the heat to medium-low, cover, and cook for about 10 minutes or until tender.

2. Meanwhile, heat a medium skillet over medium heat, spray with cooking oil, and add the tofu cubes. Pan-fry for 5 to 7 minutes, stirring occasionally, until most sides are golden. Spray more cooking oil when necessary. Add 2 tablespoons of the Braggs or tamari, stir, and cook for another minute or so until dry. Remove from heat.

3. Remove the soup from the heat and add the remaining 2 tablespoons Braggs or tamari along with the peas, wasabi, and salt. Allow the peas to blanch until tender.

4. In batches, place the soup in a blender and blend until smooth. Return to the pot, add the tofu, and stir through. Ladle into bowls and serve.

Hands-on prep time: 5-10 minutes

Cook time: 10-15 minutes

Total time: About 25 minutes

Makes about 8 cups
Source

Quit smoking, do yoga

It is always difficult for people to quit smoking. Many of my relatives and friends smoke, and just a few weeks ago, one of them died from lung cancer. It's always a heart breaking thing to go through. Let yoga help you get rid of the habit.

Kick Nicotine with Yoga
People often ask me whether yoga can help them quit smoking. It can. Practice the asanas in fresh air, focusing on the breath. Pay special attention to pranayama, yoga’s breathing techniques. After all, for some, smoking is just the urge to breathe deeply, and you will with yoga!

The more yoga you do, the more you’ll become aware of your lungs and how yoga makes you feel overall. You see, yoga enhances your lung capacity, oxygenates your cells, and increases circulation, energizing your entire body. Smoking does the opposite. If you practice regularly, one day you just might find that breathing fresh, clean air feels and tastes so good that you won’t want to inhale harmful smoke into your lungs anymore. In addition, the discipline you get from yoga and meditation can help you find the strength to kick the nicotine habit.

Wai Lana's Weekly Message

The news about the dangers of cell phones is incredible already, and well- for smokers, this will be a good way to reflect on why you smoke.

The Chariot and the Driver

The Chariot and the Driver

Imagine that you are the driver of a chariot harnessed to five strong horses. What do you need to drive that chariot to your chosen destination? You need control over the horses. If the horses are unruly—if they stand on their hind legs, try to run in different directions, or refuse to obey your instructions—you’ll never reach your destination. What’s more, you run the risk of a serious accident, which could destroy or damage both the chariot and your own body.

The ancient yoga texts compare the body to a valuable chariot of which you are the driver. Your senses—the eyes, ears, tongue, nose, and sense of touch—are the five strong horses harnessed to the chariot. To succeed in life, you must be able to control your senses, just as the chariot driver needs control over the horses. If your senses are unrestrained, if they are like wild horses pulling you this way and that, you’ll never have any meaningful direction in life. You’ll simply get dragged this way and that by the senses. You’ll be the slave of your senses—a hedonist. And your life will surely end in disaster or, at the very least, in frustration and purposelessness.

The aim of yoga is to gain control over your senses, and this can be achieved by controlling the mind. The mind is the tool that directs the senses. It can be compared to the reins that are harnessed to the horses and used to direct them. So in order to control your senses, you must be able to control and direct the mind.

Yoga practice is meant to help you take control of the direction of your life. It does this by helping you develop and maintain control over your body, mind, and senses. You then have a much greater chance of attaining your goals and eventually experiencing the bliss of spiritual realization, the ultimate goal of yoga.

Click here to watch “Five Wild Horses,” my music video that demonstrates the above.

Source

Yoga for Children

Yoga for Children
Wholesome is a word we often associate with our children's well-being. We feed our kids wholesome food to nourish their growing bodies. We encourage wholesome activities to help them develop good habits and useful skills.

Yoga is not only wholesome, but holistic as well. In other words, it's an activity that develops the whole child—physically, mentally, and emotionally. What's more, kids of all ages have fun doing yoga and watching their balance, flexibility, and strength improve. They also learn to focus and relax. This positive experience is likely to keep them practicing yoga as adults, reaping yoga's many benefits for years to come.

Many types of exercises help children develop strong muscles, but the strength they gain is rarely balanced with increased flexibility. Yoga postures, however, improve both strength and flexibility, giving kids an ease of movement that helps them improve their performance and prevent injuries. They develop balance, coordination, and the ability to focus. Even kids who aren't athletic enjoy yoga. Because yoga is a gentle, noncompetitive form of exercise, they can practice, do well, and build confidence in a nonthreatening environment.

On a deeper physical level, yoga's focus on good posture helps young spines grow straight and strong. The poses regulate and balance the production of hormones, which is especially important as children approach and pass through puberty. Yoga also improves their digestion, nutrient absorption, and elimination while helping to strengthen the immune system.

In yoga, kids get their bodies and minds working together. They concentrate on positioning and moving in a slow, controlled manner. Sometimes they focus on holding a pose, on their breathing, or on the animal they are imitating. This ability to focus carries over into other aspects of their lives, making it easier for them to concentrate on schoolwork and other important tasks.

Yoga also gives children valuable tools to help them cope with the stress they often face. This stress may be in the form of academic pressure, sports competitions, problems at home, and so on. Yoga postures, breathing, and relaxation techniques teach them how to calm the mind and release excess tension from the body.

Yoga is a wonderful activity for children. It builds strength, stamina, and flexibility and teaches patience, perseverance, and concentration, helping kids become happier and more productive. Whether children are dealing with tight muscles, obesity, divorce, fear, or anxiety, they can use yoga to bring them relief not only throughout their childhood, but also in their adult lives.

Wai Lana's Weekly Message

Wai Lana's Weekly Message

Turn "Off" Days into "On" Days
Have you ever noticed how your body and mind work better on some days than on others? How one day things come easy to you, but on other days those same things require much more effort? These "off" days have a variety of causes. For example, if your body is stiff or tense, or if you're constipated or suffering from indigestion, your mind will also be disturbed. On the other hand, if your mind is disturbed because you're stressed out or emotionally upset, you may also feel lousy physically.

Yoga helps counteract both the physical and mental factors that give you "off" days. Asanas reduce tension and relieve common problems like constipation and indigestion. They also boost circulation, which energizes both body and mind. Regular practice will definitely reduce the number of "off" days you experience.

So if you're feeling down and out, turn your "off" day into an "on" day by getting into some yoga.

Wai Lana's Weekly Message

Managing Anger

Anger is an issue most of us have to deal with. For one, I get angry a whole lot and quite easily. I've been trying to hang around people with nicer temperaments so that I can get through a bit more.

Release Anger Through Yoga

Anger can be very destructive. It can cause physical and mental problems and can even destroy our personal relationships. But you don't have to let it.

You can learn to release your anger through yoga. Breathing exercises are particularly good for calming down immediately. Just take as many slow, deep breaths as you need to. Yoga sound meditation combined with breathing is even more effective, as the sounds themselves are calming. Yoga asanas also help release tension in both body and mind. So before you blow off steam and hurt yourself or someone else, release your anger with some yoga.

Wailana's Weekly Message