Email for: killdragonhero@gmail.com Natural Health and Alternative Medicine Newsletter
Issue #745, October 10-11, 2013
Publisher: David Riklan - http://www.naturalhealthweb.com -------------------------------------------------------------
*** Natural Health Tip of the Week ***
------------------------------------------------------------- Cinnamon is a great addition to many of the foods in your diet plan because it will help to control your blood sugar levels. Those who experience blood sugar highs followed by crashes are very likely to find themselves overeating throughout the day and just feeling not good overall. Cinnamon can help to stabilize your blood sugar levels when eating carbs, so it will make sticking with that diet far more manageable. -------------------------------------------------------------
*** Article of the Week: Desk Yoga: Stretch the Stress Away in 5 Minutes Flat - By Carisa Holmes ***
------------------------------------------------------------- We modern humans have a tendency to compartmentalize our life experience, seeing different aspects of life as separate and having little effect on each other. Because of this tendency, we often view stress as an affliction of the mind alone. Irritating coworkers, piles of paperwork and mounting bills can fill our minds with negative chatter and difficult emotions, reinforcing this belief. However, stress affects every part of our being; mind, body and spirit. Though many people are beginning to understand the correlation between stress and disorders of the physical body, such as heart disease, few people understand the true interconnectedness of the body-mind-spirit system. Because of this interconnectedness, what we experience as mental tension can end up being held in the body as physical tension. Spending most of your day at the office hunched over a desk only adds to the strain, as we rarely give ourselves a moment to move mindfully and release the tension from our physical bodies. Though we can do little to avoid stress in this life, we can prevent stress from lodging in our systems and causing discomfort and disease. Because the mind, body and spirit are linked together in an integrated system, taking a few minutes to release physical stress can go a long way in clearing your mind as well. Why Do I Need to Release Stress? Some people feel that stress is a fact of life, and that stress relief is a luxury that they cannot afford. However, chronic, unmanaged stress is detrimental to your health, your work performance and your relationships. It can weaken your immune system, trigger depression, zap your energy, promote unwanted weight gain and interfere with sleep quality. In short, stress is something we all have, and that we all need to find a way to release if we want to be productive, happy and healthy. How Can Yoga Help Release Stress? Yoga is an ancient practice that combines deep breathing, stretching of the body and stimulation of the vital organs and energy meridians. It also encourages participants to cultivate presence, or awareness of the present moment.
The combination of these elements makes yoga a stellar stress-buster, whether you can put your ankle behind your head or not. Yoga is not a goal-oriented practice, so there is no need to 'get in shape' before you start practicing. Yoga is about learning to be in the moment, whatever your fitness level, and to release stress and anything else that no longer serves you. I'm too Busy for a Yoga Class, How Can I Release Stress at Work? If your schedule will not allow you the luxury of a full length yoga class, a "desk yoga" session is a quick, effective way to release stress from the mind and body during a busy workday. You don't have to be flexible, buy a fancy yoga mat or wear special clothing - all you need is 5 to 10 uninterrupted minutes and a chair. The gentle stretches of desk yoga promote the release of muscle tension and encourage proper alignment of the spine and skeleton. In addition, the deep, slow breathing triggers the vagus nerve, which then sends a signal throughout the body to shift out of the "fight or flight" stress mode into "rest and digest". Once we make this shift, we feel calmer, clearer and can make better decisions, avoiding the pitfalls of emotional reactivity when challenges arise.
Try this series of 3 easy desk yoga exercises right now for a quick reset: 1. The Mr. Miyagi
Sit forward toward the edge of your chair with both feet flat on the floor. Take care not to sit too far forward if you have the kind of chair that tips over easily - you falling on the floor may provide comic relief for an office mate, but it won't provide much stress relief for you! Keep your back straight and rub your palms briskly together (yes, just like Mr. Miyagi in The Karate Kid), keeping your shoulders down and relaxed. Keep your hands going and take 7 deep, slow belly breaths, the kind that make your waistline move, not just your chest. Try to extend the length of each breath as you go, breathing smoothly and slowly. Relax your eyebrows, your jaw and your shoulders. When you are finished, rest your hands in your lap, palms up, and note any changes you feel. 2. The Sleepy Baby
Remain seated in the same way and then allow your head to slowly drop as far as comfortably possible, chin to chest. Remember to keep your back straight and belly soft and relaxed as you do. Then, gently roll your head all the way around as you complete one clockwise neck roll, then one counterclockwise. Keep breathing deeply and slowly as you do this, allowing your shoulders to relax and drop lower with each exhalation. Then, allow your head to tilt toward your left shoulder, keeping your back straight. This allows the weight of your head to release tightness in your trapezius muscle. A tight trapezius is often the cause of tension headaches and neck and shoulder pain. Hold this pose for 7 breaths, feeling your head drop a little closer to your shoulder with each exhalation. Continue for 7 breaths, then switch to the right side for 7 more. 3. The Rag Doll
Sit up straight once more, but widen your legs so they are a little more than hip-distance apart. Bend forward and allow your entire body to relax as you round your back. Drop your arms down so that your fingers rest comfortably on or near the floor. Completely relax your neck, allowing your head to drop and your eyes to close. Inhale deeply through your nose and feel your lower abdomen press against your legs as it expands, gently lifting your torso. As you exhale through your mouth, feel your torso sink lower as the air leaves your lungs. With each exhalation, imagine all of the tension, worry, stress and negativity that may be in your body leaving with your breath, draining from your fingers and your feet like water off a duck's back. Imagine it rolling out of and off your body and going down into the Earth. Hold this pose for 7 breaths, allowing each exhalation to release your muscles a little more. On your final inhalation, sit up and pause for a few moments, feeling the lightness in your body after releasing the weight of stress. Then, remember this feeling as you continue your day.
Desk yoga takes only a few minutes, but its positive effects last all day and do much more than relieve simple tension. These exercises can even be used in groups, say, in a conference room or break room, to encourage all staff members to join in creating a happier and healthier workplace. If you don't feel comfortable doing desk yoga in a group, head for your office and close the door, put your phone on 'unavailable' and shut the blinds. You can even play relaxing music and turn off the overhead lights, if you wish. Do what you feel is necessary to prepare a space and time for your own health. Your calm and collected presence will shine like a beacon, and may even inspire others in your family or workplace to find a way to release their own stress as well.
** To comment on this article or read comments about this article, go here.
About the Author:
Carisa Holmes is a holistic health advocate, Reiki practitioner and author based in the Powell area of Columbus, Ohio. Carisa has worked in the holistic health and natural beauty fields for nearly 10 years. Through overcoming a plethora of personal health issues and working with clients, Carisa has developed a clear understanding of the functions of the physical body as well as the more subtle layers of the human energy field. In her practice, Carisa helps empower people to move toward higher levels of wellness. Using tools such as whole food, natural skin care and powerful yet gentle Reiki energy healing, Carisa helps clients lose weight without starving themselves, heal sickness and injury, increase energy levels and feel more calm, happy and alive. Carisa is very grateful for the many things she has learned and is eager to share them with others. Carisa writes a health and wellness column for GrapeVine Columbus Diversity News Source and maintains a private practice in the Powell/Columbus, Ohio area. To contact Carisa about how you can heal yourself naturally, visit http://www.CarisaHolmes.com or email directly at info@carisaholmes.com -------------------------------------------------------------
*** Healthy Recipe: Ginger Papaya Salsa ***
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Try this quick and easy salsa as a great complement to shrimp, scallops and halibut...or try it on its own with baked pita chips. To read the full recipe, go here. | 
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