Source: http://www.sonima.com/yoga/standing-twists/

Watch video on YouTube.
https://www.youtube.com/watch?v=_Vr6pLqJC9w

Twists are sprinkled throughout the yoga practice to help strengthen the waist, massage the digestive system, and create balance in the body. Twists can actually help you grow taller in the torso if done properly. In this short video, follow along as Jessica Walden, an Ashtanga yoga practitioner and teacher based in Encinitas, California, illustrates the power of twisting in standing postures. Regardless of background or experience, these twists work well in sequence or as stand-alone postures to create a sense of calm and rootedness in the body.

Related: 100 Most Influential Yoga Teaches in America 2016

The post Finding the Benefits of Standing Twists appeared first on Sonima.

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Source: http://tonygentilcore.com/2016/02/ready-mindset-lift-mindfulness-for-optimal-workouts/

Today’s post comes courtesy of reader’s favorite, and my wife, Dr. Lisa Lewis. Both Lisa and Artemis Scantalides will be presenting their I Am Not Afraid To Lift (the Power of Mindset Edition) at Dauntless Fitness & Health in Severna Park, Maryland on April 2, 2016.

For more information and to register go HERE.

Ready. Mindset. Lift

Your day is chock full of tasks, distractions, and to-do’s. Between family and friends, your work, and your workouts, all those texts, emails, television, and other technology-based diversions force you to focus on one thing while doing another.

Multi-tasking is currently the norm in our busy western lifestyles, and although many of us feel that we’re highly skilled at attending to multiple chores and responsibilities at one time, research has demonstrated were actually not very good at it (Medina, 2014).

While attention deficits are higher and multi-talking is standard, the most popular intervention in psychology today is mindfulness.

Applied to many medical and mental health concerns, Mindfulness-Based Interventions (MBI’s) have been used to treat anxiety, depression, insomnia, disordered eating, stress management, (Dimidjian & Segal, 2015) and problems with attention (Zylowska, 2012).

Universally, it seems that regardless of how we struggle, one of th…

Source: http://www.fannetasticfood.com/2016/02/10/wednesday-randomness/

Hey friends!

I’ve been all about the grain salads this week for lunch – anyone else?

Grain salads are awesome because they are 1) super satisfying with the veggie volume, and 2) really fast to throw together. And the grains made them way more satisfying than regular salads!

For this variation, I mixed together arugula with 90 second brown rice, canned chickpeas, canned beets (the only veggie I buy canned – so good), cherry tomatoes, mushrooms, and avocado (gotta get that healthy fat). The dressing was a homemade mix of olive oil, lemon juice, red wine vinegar, and dijon mustard. Plus salt and pepper! Yum. I ate this on Monday at home and made myself another one at the same time that I packed up for Tuesday’s lunch downtown. Perfect! For the packed variation I just put the dressing in a little ziplock bag so the whole thing didn’t get soggy.

<img title="easy grain salad recipe" style="border-top: 0px;border-right: 0px;border-bottom: 0px;float: none;padding-top: 0px;padding-left: 0px;border-left: 0px;margin: 0px auto;padding-right: 0px" border="0" alt="easy grain salad recipe" sr…

Source: http://zenhabits.net/present/

By Leo Babauta

Have you ever thought of the present moment as a loved one?

I’ve been working with this thought lately, and I find it helpful when I’m feeling rushed, distracted, worried, upset, frustrated, anxious, sad, irritated.

Let’s think for a moment about our relationship with this loved one we might call the Present Moment …

We barely pay attention to it, thinking instead of what we have to do later, things we’re worried about, etc.
If it’s boring or uncomfortable, we habitually turn away from it and go to distractions, rejecting the Present Moment.
We judge it as good or bad, pleasant or uncomfortable, and dislike it if it isn’t behaving the way we want.
We don’t accept it as it is, but want more, are worried we’re missing out, think we should be doing something else.
When we’re upset or frustrated, it’s because we have a story running in our heads, rather than paying attention to the Present Moment in front of us

Imagine a loved one who you don’t pay attention to, who you reject and judge as unworthy, who you don’t accept as they are, who you ignore even when they’re sitting right in front of you. That would probably not be a great relationship.

Of course, the Present Moment isn’t a person with feelings, so we shouldn’t worry about it so much, right? Maybe, but what I’ve been finding is that developing a good relationship with the Present Moment leads to less stress, more peace and contentment, and a …

Source: http://www.sonima.com/food/fermented-foods/

From kimchee in Korea to kvass in Russia to dosas in South India, fermented foods are enjoyed almost daily in traditional societies, and now health professionals and enthusiasts are taking interest in the unique health benefits these foods offer.

It was once thought that ferments were used merely as a means of food preservation. For example, in the absence of modern refrigeration, cabbage could be preserved well beyond the growing season in the form of sauerkraut. However, as research on the human microbiome (the ecosystem within the body) progresses, scientists are coming to realize that fermented foods, which are rich in “good” bacteria, also play an important role in maintaining and optimizing our health.

We now know that our bodies are not sterile—far from it. In fact, our bodies contain more foreign bacteria than our very own cells (combined, it is estimated that the bacteria in our bodies could fill a half-gallon jug!). When the microbiome is balanced and this bacteria is present in healthy proportions, these organisms can affect our weight, immunity, mental state, and more. They help us better digest our food, and even synthesize nutrients, such as vitamin K, in our intestines.

Related: The Profound Health Benefits of Probiotics

Fermented foods act as natural probiotics, or “good” bacteria that support digestive health, and serve as an often delicious means of replenishing the bacteria in our gut. They come i…

Source: http://www.niashanks.com/long-goals/

Humans are wonderful at starting projects that never get finished. We fantasize grand, lofty goals but once we start climbing the mountain of the magnificent goal we desire to conquer we stop and stare in awe at how far we have to go. We’re aware of the inevitable obstacles and momentary struggles. We realize it’s much easier to stop, turn around, and continue on the smooth path we were traveling.

Such is the case with year long goals. And having a year long goal can be a terrible idea.

Have you set a year long goal (in the typical manner of a New Year’s resolution) before? Did you actually achieve it?

One of the main reasons people abandon New Year’s resolutions is because the time frame is so long. I mean, an entire year? That’s, you know, a year. Three hundred and sixty five days. Hell, three hundred and sixty six during a leap year. That’s an incredibly daunting length of time.

Another colossal issue with year long goals is that you don’t have much, if any, flexibility. What if your circumstances or desires change? What if you determine you want to pursue something else instead? You would likely feel like a failure for stopping or changing course.

If year long goals are a problem, what then is an effective solution?

…

Source: http://feedproxy.google.com/~r/tinybuddha/~3/EBl_qPKD21k/

“Nothing ever goes away until it has taught us what we need to know.” ~Pema Chodron

Wounds I thought were healed began to burst open after a recent break-up. I had obviously not learned the lessons I was meant to years ago.

As a child I put 100 percent effort into everything I did, from schoolwork and swimming training to leadership positions. I remember feeling so sure of myself.

I drew my confidence from many areas of my life. A good student, swimming champion, school captain… I had my life sorted. Although the swimming accolades and A’s on my report card meant nothing once the bullying started.

I was bullied a number of times throughout my schooling. I moved primary schools in the hope that I could escape the cattiness of insecure girls; however, unfortunately for me, bullies seem to be everywhere. I experienced trouble at my swimming club and during my first years of high school.

Every time there was trouble my solution was to move elsewhere. I changed swimming clubs and schools, not to mention friendship groups several times.

Eventually, the bullying came to an end, but I was left with suicidal thoughts and depression. I don’t remember specifics about that time in my life. It is as if my brain blocks out those memories as a defence mechanism.</p…

Source: http://feedproxy.google.com/~r/tinybuddha/~3/xk6nJlAFkQA/

“The final proof of greatness lies in being about to endure criticism without resentment.” ~Elbert Hubbard

A splash of tequila to the unsuspecting open eyes is a brutal way to learn that someone has a problem with you.

My brother’s girlfriend was drunk at the time, and laughing so hard at the sting of my agony that she had a bathroom accident. I hadn’t provoked her in any way. It was just one of those things that make you wonder.

Later I would come to find out how much she secretly detested my academic success.

I didn’t understand it at first. I thought she loved me as if I were her younger sister. It eventually was revealed that she was one of those people who smiled to your face and talked badly about you to other people. Especially when you were in a place to shine.

That was the first time I realized that no matter what I did, there would people in this world who would seethe on the inside, just because I was who I was.

Does any of this sound familiar?

So, you’ve managed to kick start the old social dynamics domino effect of your success. The people who love you will support you and sing your praises. They will defend you in the sight of defamation, be there to toast your victories, and wipe your tears during your defeats.

And jus…

Source: http://greatist.com/health/chocolate-actually-healthy?utm_source=rss&utm_medium=rss&utm_campaign=feed_http–greatistcom-

Chocoholics celebrate anytime a new study touts the health benefits of the sweet treat. (You mean chowing down on a candy bar can help my heart?) But there’s a reason doctors aren’t telling patients to go to the nearest store and pick up some Hershey’s Kisses. When it comes to your health, chocolate is a bit of a mixed bag: It’s packed with antioxidants, but many varieties also include a substantial amount of sugar. So we dove right into the chocolate fountain scientific research to outline the pros and cons of indulging your next craving.

The Sweet Spot

Most the health benefits of chocolate come from cacao, specifically the flavonoids in cacao. They’re responsible for chocolate’s distinct taste, and they protect your body from a number of diseases, including asthma, diabetes, and some types of cancer. Thanks to flavonoids, scientists have linked cacao consumption (and eating chocolate) to the following health benefits:

1. It can strengthen your heart.

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Source: http://greatist.com/eat/milkshake-inspired-protein-shake-recipes?utm_source=rss&utm_medium=rss&utm_campaign=feed_http–greatistcom-

When given the choice between a milkshake or healthy smoothie, what would you choose? If personally faced with this dilemma, one of two things would happen. In the first scenario, I’d pick the smoothie without hesitation, convincing myself: Yes, kale does taste great in smoothies! In the second scenario, I’d order a double-chocolate milkshake with the works—whipped cream, rainbow sprinkles, and a side of sweet potato fries while I’m at it. #TreatYoself.

But why choose? We’ve found a happy medium.

With the rich flavors of our favorite milkshakes, a touch of protein, and a whole lot of nutrients, these protein shakes will satisfy your sweet tooth and nourish your body—making the healthy choice the easy one. Bottoms up!

Photo: Dashing Dish

1. Caramel Apple Pie Protein Shake

Sadly this shake doesn’t fill the room with a seductive scent of fresh-baked apple pie, but it does have all the same flavors—with caramel to boot. Sweetened with stevia, pumpkin spice, applesauce, and bu…