5 Minute Yoga For Flexibility, Increased Circulation and Concentration

You’ve heard of all the benefits of yoga, from improving circulation and concentration, increasing strength and flexibility, to reduction of pain, better sleep, more stamina, better libido, reduced anxiety!

I mean, why would you NOT want to do yoga!?!

Well, today yoga instructor Jessica Verdina and I are going to show us a quick 5 to 10-minute yoga routine that you can do every day!

So roll up your mat and let’s do it together.

I’d love for you to do it and then let me know in the comments below what has been your experience.
Share this with at least 3 friends that you know would benefit from yoga but have no time to do it!

5 Best-Kept Secrets To Help Your Tummy Feel Great

We’ve all been there and hate it:

The bloating, the gas, the distended abdomen, or having to untie your pants to get some a bit more comfortable.

And if your diet has been particularly poor, you are under a lot of stress or suffer from PMS it can get a lot worse: trapped gas that causes a lot of pain, fatigue, constipation, foul body odor… Ugh!

While bloating, gas and constipation can be the result of some serious health conditions, most people suffer from them because of poor eating habits and improper combination of foods.

These symptoms were part of my weekly routine since I was 6 years old. Back then, I was eating improperly combined food and lack specific nutrients in my diet.

My parents had the best of intentions and did the best they knew about but like many of us, they were misinformed about the right foods and eating habits.

It wasn’t until I learned about Chinese Medicine, Food Combination and conscious eating that all these symptoms started to disappear. And now, many years later I can proudly say that the days of stomach discomfort, bloating and painful gas are behind me.

So how did I do it, you wonder? The answer is fairly simple.

But First, it is important to learn how to prevent this from happening in the first place.

Preventing these issues from happening altogether is a much better strategy than scrambling to find solutions once the problem is there.  Some preventive measures include:

  • Listen to your body/belly and start to recognize the early symptoms of bloating and gas.
  • Wait at least 4 hours before your next meal/snack. This allows the previous meal to digest fully and leave your stomach before you stack more food on top of older food.
  • Do not talk while chewing; instead focus on fully chewing the bite before swallowing.
  • Only eat fruit alone and on an empty stomach. Fruit combined with any other food produces gas and bloating
  • Have a digestive enzyme with every meal.
  • Avoid saturated fats. Apart from cardiovascular problems, saturated fats are known to cause bloating and gas.
  • Reduce consumption of dairy and processed flour foods like white bread. They are very hard to digest and cause irritation in the intestines
  • Do not drink during a meal. Drink 30 minutes before or 45 minutes after a meal. If the food is properly chewed, you will not have the need to “chase the food down”. Liquids dilute the digestive juices, making it a lot harder to digest the food

These preventive measures will certainly help you reduce the pain, gas and bloating significantly.

But if you still suffer from these from time to time, there are some well-kept secrets in the plant world that will rock your world and will get your tummy feeling grrrrreat in no time:

Ginger: Ginger is a super root. It is a wonderful overall healthy herb that aids digestion, reduces inflammation and alleviates heartburn. It is very antiseptic, helping get rid of parasites and helps relax and soothe the intestinal track, helping manage cramping and pain.

Fennel [Seeds]: The phytonutrients in fennel give it an antioxidant quality. But it’s top quality lives in its ability to reduce gas and bloating. Chewing the seeds or making a tea will stimulate secretion of digestive juices, reduce inflammation of the stomach and intestines and helps your body absorb the nutrients better. Fennel has been a Godsend for me and I bet you it will be for you as well.

Peppermint: Cooling plant that literally soothes your stomach, relieving heartburn, indigestion, and bloating. Menthol (the active ingredient in peppermint) is both a carminative (reduces gas) and antispasmodic (reduces cramps). It is also well known for reducing nausea.

Cumin: Ayurveda considers this herb a great overall tonic for the body. And the fact that it’s delicious makes it very easy to incorporate into your diet. Cumin seeds can be made into teas that are known to help secrete enzymes in the pancreas to aid digestion and proper nutrient absorption.

Black Pepper: This is a very popular seasoning spice. But, did you know that it reduces inflammation and helps stimulate production of enzymes and digestive juices? It is also been used to treat diarrhea in India and part of Africa for hundreds of years.

In my personal experience, each and every one of these herbs have been more effective to relief stomach discomfort, bloating and gas than any over the counter remedy I have every tried (and I’ve tried them all). Try these herbs one at a time.

Remember, follow your intuition and listen to your body. It is the best way to determine which ones of these work best for you and your constitution.

Once you do, please leave a comment, letting me know which of these herbs you have used and how was your experience. If you’ve never used them, give them a try and let me know how they worked.

 

6 Diet Habits That Are Keeping You FAT (And What To Do About Them)

Shedding extra layers of fat and maintaining a healthy weight requires a bit of planning, a strong will and enough discipline to carry you to your goal.

Dieting is not just about knowing what to eat and how much should you eat.

It also involves learning how to eat and engaging in activities and lifestyle activities that compliment your dietary choices.

But what if some of your new dietary habits are making the process of losing weight harder? And what if other daily activities act against your weight loss efforts?

Identifying and moving away from these “fat diet habits” can be help you trim down your waist and learn what works on a long-term basis.

 

Fat Diet Habit #1 – Drinking Empty Calories

You may think that diet soda, vitamin water or light beer won’t add up to your caloric intake. If so, you are unfortunately, mistaken. The artificial sweeteners in soda and other diet drinks cause blood sugar and hormonal imbalances that increase cravings for more sugar, refined foods and fats.

In addition, people who drink diet soda tend to have worse eating habits than those that eat healthier meals. It seems like one bad habit leads to other bad habits so perhaps staying away from soda will help you make other healthier choices.

Alcohol, even the light kind will stress out your liver and slow down your metabolism. The liver regulates metabolism so if your liver is sluggish and stressed, you will have a hard time getting your metabolism up and running the way it needs to during the weight loss process.

 

What To Do About It – Drink Plenty of Water

Your body is 70% water. Not 70% soda, or coffee, or juice or vitamin drinks. Water. When you’re thirsty, drink water. If you crave something with flavor, have herbal teas (cold or hot). Sodas, and sugary juices have no place in your diet, especially when trying to lose weight.

 

Fat Diet Habit #2 – Eating Salty Snacks

Do you remember that advertisement about potato chips that said that you couldn’t eat just one? There is a reason for that. Sodium tells your brain to crave and ask for more so once you start eating salty foods, it will be very hard to stop.

Salty foods cause water retention, increase your blood pressure and with it, your chances of having a heart attack or a stroke. It’s a big no-no!

 

What To Do About It – Compliment With Spices

Salt is not the only condiment used to enhanced the flavor of food. In fact, there are dozens of condiments and spices available today that are great addition to any dish or recipe.

So head on to the market and stack up on spices like turmeric, sage, rosemary or cumin (just to name a few). If you must use salt, get raw sea salt or kosher salt and use it sparingly when cooking or when seasoning foods already in your plate.

 

 

Fat Diet Habit #3 – “Indulging” Once a Week

Indulging and overeating, even if only once a week, can seriously undermine your weight loss efforts. In today’s society, where portion sizes are out of control and empty calories abound, it will be very easy to lose control and end up adding up most if not all of the calories lost in just one day.

I’ve actually seen this happen with my clients numerous times.

 

What To Do About It – Reward Without Pigging Out

Be honest with yourself: can you indulge in one meal per week? If the answer is a hesitant yes, don’t even go there. The reality is that you need to work at it to stick to new healthier habits and instant gratification is not part of the equation.

If you can honestly indulge on only 1 meal per week (that’s only 1 of a total of 21 meals per week), do it, in moderation. Make sure to savor every bite thoroughly (i.e. do not swallow or binge eat) and enjoy!

 

Fat Diet Habit #4 – Not Sleeping Enough

No matter how busy you are, the reality of the matter is that you cannot survive long without sleep. Lack of sleep causes your metabolism to slow, premature aging and an increased risk of dozens of conditions from aches and pains to depression. It also encourages you to overeat, as your body is looking for sources of energy to help you stay awake.

Plus, if you’re exhausted, it’ll be very hard to head to the gym, isn’t it?

 

What To Do About It – Sleep

Sleep helps you increase your metabolism, rejuvenates, restores and heals your body. Listen to your body and intuition and make any necessary changes to add an extra hour of sleep to your routine, especially if your body is obviously craving it.

Even if you’re a busy mom with 2 jobs and a house to run, you’d be surprise how easy it is to find a bit more sleep time, especially if you get your family and loved ones involved and helping you with this.

 

Fat Diet Habit #5 – Not Getting Nutrition Assistance

Most of us grew up eating what was in front of us without ever questioning if it was good or not. We blindly believed our parents, who were extremely well-intentioned but also learned very little about what’s the best stuff to put in your body and why.

 

What To Do About It – Be Curious

Today, almost every urban area in the world has nutritional and health experts, from dieticians and nutritionists to health and fitness coaches, ready to help you figure out what works best for your body and guide you through a successful weight loss plan.

There is a plan and a style for every taste and every budget. Do your research and get knowing about the right fuel for your body.

 

 

Fat Diet Habit #6 – Eating Processed Foods

Refined flour (like in breads and most pastas and cereals), sugar, fat, salt and most dairy have little to no nutritional value. Eating foods with any of those ingredients literally makes no sense. You might as well be chewing on sugar paper or fried, doughy plastic.

They add to your waistline and provide no value other that a few seconds of instant gratification. It’s really not worth it.

 

What To Do About It – Stay Away From The Center Of the Supermarket

You should visit the center isles of the supermarket, to get deodorant, soap and toilet paper. Very few of the “foods” in those isles is worth anything to you. When shopping for grains, pick only whole grains. Most of what you need is in the produce section (that’s right: fruits and vegetables) and the periphery.

 

Ayurveda 101 With Nadya Andreeva

Ayurveda is an ancient practice that literally means “Science of Life”. It has been practiced in India for thousands of years and it is becoming increasingly popular in the western world as people move towards finding alternative treatments to compliment western science and prevent diseases.

I have always been very curious about the benefits of Ayurveda, Ayurvedic body types, Ayurvedic products and its wonderful uses.

So I asked my fellow health coach and friend Nadya Andreeva, a self-described modern Ayurveda girl, to come to my aid and help answer my (and probably your) basic Ayurveda questions here.

Nadya has gracefully agreed to let me pick her brain so you and I both can learn a little bit more about Ayurveda and how it can help us.

Check out the video here!

Amazing, right!?

If you’re still curious about Ayurveda, please leave a comment below. I’ll make sure to ask Miss Nadya and share her answers with you here!

How To Get Immediate Constipation Relief

Are you uncomfortable, bloated AND constipated (and not happy about it)?

You’re not alone.

Tens of millions of people suffer from constipation more than 3 times a week.

In fact, there are tons of people out there that can go up to a week without going!! WOW!

You shouldn’t have to suffer through that. Pooping is a natural process that should happen effortlessly 2-3 times per day if you are healthy and eat the foods that your body was genetically designed to eat.

But in this crazy, stressful modern world, even when you eat the right foods, sometimes your stomach and digestive system can get a little out of sorts, affecting your elimination process and making you miserable in the process.

Check out the video to find out how to get relief to your pooping issues once and for all!

Have you suffered from constipation more than once in the last month? How did you solve the problem?

Which ones of the tips mentioned in the video are you willing to try next?

Leave a message and let me know!

 

About Jovanka

Jovanka Ciares is a former entertainment executive turned Wellness expert, detox specialist, nutrition educator and author. She is the creator of the Wellness Smackdown™, a proprietary detox and weight loss program for natural weight loss which was featured on the first season of ABC’s “My Diet Is Better Than Yours”...

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