TIPS FOR BEGINNING YOGA -Part Two

Come prepared and ask questions.  It's always good to come to class prepared.  Start by making sure your attire is appropriate for what you're doing.  This doesn't need to be top-of-the-line yoga clothing; clothing that's stretchable and comfortable will do just fine.  Many studios lend or rent out yoga mats and other props, but if you've taken some classes and are serious about pursuing yoga further, perhaps you may want to purchase some equipment -- that way, you can practice on your own at home.  You may also want to bring along a hand towel if you think you'll be sweating and a water bottle to help hydrate you once your session is over.


Try to make a habit of arriving at the studio a few minutes early, which gives you the opportunity to choose your spot and maybe warm up with a few stretches.  This is also a time for you to approach your instructor with any questions you may have about the class, yoga in general, or your own experiences.
Source: Spirit of Change




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TIPS FOR BEGINNING YOGA - Part One

Yoga can have some truly great benefits for health and overall well being.  If you are just beginning your yoga practice or are considering taking it up and want to learn more, here are some tips to help keep you happy, healthy, and on the track to success. 


Keep comfortable and take things slow.  We practice yoga to help better ourselves.  While it's good to push the limits of your comfort zone, it's also important to make sure that you're looking out for your own mental and physical well being.  Take the time to perform each position properly, and move on to more advanced positions at your own pace, even if that means that your friends and classmates get ahead of you.  And if you ever encounter a position that makes you uncomfortable or that you just can't seem to get the hang of, drop into Child's Pose and take a break.  If you find yourself struggling or uncomfortable on a regular basis, talk to your instructor and work out a plan that's better suited for you.  Sometimes a certain style or instructor just doesn't work out, and that's okay.
Source: Spirit of Change




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HOME EXERCISE EQUIPMENT TIPS

1. Exercise equipment should feel comfortable and support your body's natural movement, so go in to a fitness store, sneakers on, and spend at least 15 minutes on the machines before buying.


2. Exercise equipment can have a lot of moving parts and electronics.  To keep things moving smoothly, wipe down the machine after each use to remove any dirt, dust, and sweat.  Listen for squeaks or other unusual sounds, which could indicate that a fastener needs tightening.  Keep elliptical roller surfaces clean and lubricated, and treadmill belts aligned and lubed, following the instructions in your owner's manual.


3. Home exercise equipment causes tens of thousands of injuries each year.  Always use the safety key on treadmills, which will stop the belt if you fall.  Because young children are often victims of injury, the best policy is to keep them away from your equipment at all times.
Source: Consumer Reports




I APPRECIATE YOUR REFERRALS TO MY PRACTICE ~ THANK YOU!

WHAT DOES THAT FOOD LABEL MEAN?

"Low-sodium"


Translation:  Contains 140 mg or less per serving.


Important to know:  Too much salt can lead to high blood pressure and stroke.  Most adults should consume less than 2,300 mg of sodium per day, but Americans average 3,000 to 5,000 mg daily.


Buyer beware:  Bread products and other grain-based foods, including some breakfast cereals, are hidden sources of sodium.  Some breads have two to three times the salt as in a typical serving of potato chips.  Choose foods with fewer milligrams of sodium than calories.
Source: Harvard Pilgrim






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WHAT DOES THAT FOOD LABEL MEAN?

"Light"


Translation:  Usually means the item has one-third fewer calories than its full-calorie equivalent.  When it refers to sodium or fat, it means the item has up to 50 percent less.


Important to know:  If you're watching calories, these foods can help (as can foods labeled "low calorie", meaning 40 or fewer calories per serving).


Buyer beware:  Sugar levels in these foods may be high, so check the labels.  When eaten in moderation, light foods can be good weight loss tools.
Source: Harvard Pilgrim




DO YOU NEED HEALTH EDUCATION CONTENT FOR YOUR NEWSLETTER, SOCIAL MEDIA, WEBSITE, OR HAND-OUTS FOR YOUR ORGANIZATION, BUSINESS, OR EVENT?  I CAN SAVE YOU THE TIME AND EFFORT -- BY PROVIDING CUSTOMIZED MATERIALS ON A VARIETY OF TOPICS FOR YOU TO REPRODUCE AND PERSONALIZE WITH YOUR CONTACT INFORMATION.  PLEASE CALL ME FOR MORE INFORMATION AT 617-738-8222.

WHAT DOES THAT FOOD LABEL MEAN?

"Heart-healthy"


Translation:  Low in saturated fat, low in cholesterol, low in sodium, and no trans fats; contains 3 grams or less of fat per serving and at least 0.6 grams of soluble fiber.


Important to know:  Eating "heart-healthy" foods doesn't necessarily lower your risk for heart disease.  However, a diet higher in soluble fiber, which is found in oats, legumes (varieties of beans and nuts), and some fruits, can reduce the risk for heart disease.


Buyer beware:  These products can help you eat right, but many of the heart-healthiest foods are found in the produce aisle and have no labels at all.
Source:  Harvard Pilgrim




THANK YOU FOR REFERRING YOUR FRIENDS, FAMILY, COLLEAGUES, AND NEIGHBORS TO MY INDEPENDENT PRACTICE!

WHAT DOES THAT FOOD LABEL MEAN?

"0 g trans fat"


Translation:  Contains less than 0.5 grams of trans fats per serving


Important to know:  Trans fats increase the risk of getting heart disease and having a stroke.


Buyer beware:  Trans fats are sometimes replaced with saturated fats, like palm and coconut oils, which carry similar risks.  And most foods with trans fats, such as cakes, cookies, and doughnuts, are high in calories and low in nutrients.  Avoid any product with "hydrogenated" or "partially hydrogenated" in the ingredients list; this means there are trans fats.  Limit your saturated fats, too.
Source:  Harvard Pilgrim




DO YOU NEED HEALTH EDUCATION CONTENT FOR YOUR NEWSLETTER, SOCIAL MEDIA, WEBSITE, OR HAND-OUTS FOR YOUR ORGANIZATION, BUSINESS, OR EVENT?  I CAN SAVE YOU THE TIME AND EFFORT -- BY PROVIDING CUSTOMIZED MATERIALS ON A VARIETY OF TOPICS FOR YOU TO REPRODUCE AND PERSONALIZE WITH YOUR CONTACT INFORMATION.  PLEASE CALL ME FOR MORE DETAILS AT 617-738-8222.