SmartyPantz - Body for Life

Tuesday, August 30, 2005

Daily Tips: Tuesday August 30, 2005

Health and Diet
Don't go nuts when you're eating nuts! They're a terrific source of protein and full of the "good," unsaturated fats, but the calories can add up quickly. Keep your eye on portion sizes. An ounce of walnuts (about a handful) packs 192 calories and 19 grams of fat. For taste, sprinkle some on salads, vegetable dishes, pasta, or rice.

Fitness
Most of our tension builds up in the muscles as a result of poor postures throughout the day. Pay attention to how you sit, talk on the phone, stand, sleep, etc. Start out by treating yourself to a head and neck massage. That will give you a good supple base to begin your stretching program.

Monday, August 29, 2005

Daily Tips: Monday August 29, 2005

Health and Diet
Tune into TV. Haul that treadmill or exercise bike out of the basement and put it smack dab in front of your television set. Or go for a more portable alternative and jump rope or lift light hand weights while you watch. Besides being too busy to eat, you may find that you're exercising for longer periods when you're distracted by the television.

Fitness
The key to surviving a spinning class is to concentrate on exercising at your own pace. Don't be intimidated by the high speeds and furious intensity of your cycling mates. Listen to your body and adjust the tension and speed accordingly. Don't be afraid to sit back and take a break when necessary.

Daily Tips: Sunday August 28, 2005

Health and Diet
Afraid you'll slip up on your meal plan because you've got that special occasion to go to? Don't go hungry! Excessive hunger usually leads to overeating. Take your time looking at the foods available, and then make a conscientious decision before indulging. Monitor the portion size of higher calorie foods and focus on the social aspects of the event!

Fitness
When making a comeback from an injury, focus on what is important, a strong, healthy, functional and fit body. In order to regain lost ground after an injury, you will have to focus your time and energy on your goal. Be patient. But resist the urge to give into temptations and distractions that will lead you away from what you are doing.

Daily Tips: Saturday August 27, 2005

Health and Diet
Stretching boosts muscle temperature, making it more pliable. It also increases blood circulation providing a better supply of oxygen and nutrients to the working and injured muscles. Stretching after exercise (as opposed to resting) will speed up the removal of unwanted waste products, thus reducing soreness and stiffness.

Fitness
Abdominals can be trained every other day. They should be performed last in a routine since many other exercises rely on the strength of the abdominals to maintain good posture. Complimenting the abdominal exercises with lower back exercises can decrease the back pain many people experience on a daily basis.

Friday, August 26, 2005

Laughs: MARRIAGE SEMINAR

MARRIAGE SEMINAR

While attending a Marriage Seminar dealing with communication,Tom and his wife Grace listened to the instructor,"It is essential that husbands and wives know each other's likes and dislikes."He addressed the men,"Can you name your wife's favorite flower?" Tom leaned over, touched his wife's arm gently and whispered, "It's Pillsbury, isn't it?

Quotes: Betty Smith

""Look at everything as though you were seeing it either for the first or last time. Then your time on earth will be filled with glory."."

Betty Smith
1896-1972, Novelist

Daily Tips: Friday August 26, 2005

Health and Diet
Do you know the proper portion? Consider that one portion size is ½ of a 3 oz. potato, ½ of a 3 oz. bagel, and ½ cup of cooked pasta! The portion size you typically get dining out is 3-4 times this amount. Learn to eyeball what these portion sizes look like on a plate. Skip the high fat toppings and spice it up with fresh herbs and seasonings!

Fitness
Rest and grow. Do not do strengthening exercise routines on two consecutive days. Rest to give your muscles a chance to recuperate. You will become much stronger--probably 25-100 percent stronger in each muscle. Research shows the biggest improvements are in the first FEW months.

Daily Tips: Thursday August 25, 2005

Health and Diet
Purchasing prepared foods can save time, but often cost a bit more. Food preparation can be fun. Cutting vegetables, shredding cheese, mincing garlic, and cleaning produce yourself can not only save you money, but allows you to be creative. Involve the family in the meal preparation a great opportunity to get them involved.

Fitness
What do you do that is self-defeating? Is it a smoking habit? Are you a nail-biter or do you have a gum-chewing oral fixation? Perhaps its just that you mumble instead of speaking up. You know the problem. What can you realistically change? Find support among your friends or from community resources to help you maintain your commitment to stop a self-defeating habit.

Wednesday, August 24, 2005

Daily Tips: Wednesday August 24, 2005

Health and Diet
If you suffer from heartburn, there are some foods to avoid. Foods themselves don't necessarily cause heartburn, but they can aggravate the condition by stimulating acid production. Avoid citrus fruits and high fat or seasoned foods. Antacids can help this uncomfortable feeling. Consult your doctor about the best type for you.

Fitness
At the end of the day, it comes down to the balance of fat and energy. If after 24 hours you have used all of the fat you consumed, it won't be stored and you will maintain your weight.

Tuesday, August 23, 2005

Rants & Rambles: Tuesday August 23,2005

I just realized something.....I feel good about myself.

I know that sounds funny but its something that just kinda snuck up on me. I've been going to the gym and not even minding the cardio too much and this morning I realized that when 'Im sticking to my workouts I really feel good about myself, like I'm accomplishing something. Sure my eating could be better and the scale could move faster but knowing that I'm making the decision to get up at 4:00 am to go workout gives me such a sense of empowerment and makes me feel so strong that I can't help but feel good about myself.

It's amazing to me that the biggest increase in strength that I'm getting from my workouts has nothing to do with physical strength. It's such a mental thing for me, I feel so in control.

I like coming home from the gym and fixing breakfast and packing lunches for myself, my husband and kids, the example I'm setting for my kids is so important. I have to say, I love the respect I hear in their voices when they tell their friends that their mom gets up at 4:00 am to go workout then comes home and fixes breakfast for them, and when they tell their friends that breakfast is the most important meal of the day, I know that they are hearing me. It just goes to show you that kids do learn by example; maybe the changes I'm making now will mean that they will never have to struggle with trying to loose weight!

Something Skwigg said on her blog really made sense to me,
"If you get up every day and eat and train like an athlete, eventually you're going to start looking like one. There's no way around it."

It's just a matter of time.

Quotes: William Feather

"Plenty of people miss their share of happiness, not because they never found it, but because they didn't stop to enjoy it."

William Feather
1889-1981, Writer

Daily Tips: Tuesday August 23, 2005

Health and Diet
The food label is a secret weapon for healthy eating. Use this tool to your advantage. It can tell you a lot about a food and its contents. Familiarize yourself with this tool and look for items displaying the heart check mark from the American Heart Association (AHA). This red heart with a check mark through it indicates this item meets the AHA criteria for saturated fat and cholesterol.

Fitness
Cardio exercises, such as walking or swimming, keep the back strong and provide nutrients to the muscles to keep them healthy. Exercise also helps reduce your risk of future injuries.

Monday, August 22, 2005

Lists: So You Think You Know Everything?

So You Think You Know Everything?


A dime has 118 ridges around the edge.

A cat has 32 muscles in each ear.

A crocodile cannot stick out its tongue.

A dragonfly has a life span of 24 hours.

A goldfish has a memory span of three seconds.

A "jiffy" is an actual unit of time for 1/100th of a second.

A shark is the only fish that can blink with both eyes.

A snail can sleep for three years.

Al Capone's business card said he was a used furniture dealer.

All 50 states are listed across the top of the Lincoln Memorial on the
back of the $5 bill.

Almonds are a member of the peach family.

An ostrich's eye is bigger than its brain.

Babies are born without kneecaps. They don't appear until the child
reaches 2 to 6 years of age.

Butterflies taste with their feet.

Cats have over one hundred vocal sounds. Dogs only have about 10.

"Dreamt" is the only English word that ends in the letters "mt".

February 1865 is the only month in recorded history not to have a full moon.

In the last 4,000 years, no new animals have been domesticated.

If the population of China walked past you, in single file, the line
would never end because of the rate of reproduction.

If you are an average American, in your whole life, you will spend an
average of 6 months waiting at red lights.

It's impossible to sneeze with your eyes open.

Leonardo Da Vinci invented the scissors.

Maine is the only state whose name is just one syllable.

No word in the English language rhymes with month, orange, silver, or purple.

On a Canadian two dollar bill, the flag flying over the Parliament
building is an American flag.

Our eyes are always the same size from birth, but our nose and ears
never stop growing.

Peanuts are one of the ingredients of dynamite.

Rubber bands last longer when refrigerated.

"Stewardesses" is the longest word typed with only the left hand and
"lollipop" with your right.

The average person's left hand does 56% of the typing.

The cruise liner, QE2, moves only six inches for each gallon of diesel
that it burns.

The microwave was invented after a researcher walked by a radar tube
and a chocolate bar melted in his pocket.

The sentence: "The quick brown fox jumps over the lazy dog" uses
every letter of the alphabet.

The winter of 1932 was so cold that Niagara Falls froze completely solid.

The words 'racecar,' 'kayak' and 'level' are the same whether they are
read left to right or right to left (palindromes).

There are 293 ways to make change for a dollar.

There are more chickens than people in the world.

There are only four words in the English language which end in "dous":
tremendous, horrendous, stupendous, and hazardous.

There are two words in the English language that have all five vowels in
order: "abstemious" and "facetious."

There's no Betty Rubble in the Flintstones Chewables Vitamins.

Tigers have striped skin, not just striped fur.

TYPEWRITER is the longest word that can be made using the letters only
on one row of the keyboard.

Winston Churchill was born in a ladies' room during a dance.

Women blink nearly twice as much as men.

Your stomach has to produce a new layer of mucus every two weeks;
otherwise it will digest itself.


Now you know everything!

Quotes: Sir Winston Churchill

"It is a mistake to try to look too far ahead. The chain of destiny can only be grasped one link at a time."
Sir Winston Churchill

Laughs: CIGARETTES AND TAMPONS

CIGARETTES AND TAMPONS
A man walks into a pharmacy and wanders up and down the aisles.
The sales girl notices him and asks him if she can help him.
He answers that he is looking for a box of tampons for his wife.
She directs him down the correct aisle.A few minutes later, he deposits a huge bag of cotton balls and a ball of string on the counter.
She says, confused, "Sir, I thought you were looking for some tampons for your wife?He answers, "You see, it's like this yesterday, I sent my wife to the store to get me a carton of cigarettes,and she came back with a tin of tobacco and some rolling papers; cause it's sooo-oo-oo-ooo much cheaper.
So, I figure if I have to roll my own .. so does she.
(I figure this guy is the one on the milk carton!)

Yoga Break: Carpal Tunnel Cure

Carpal Tunnel Cure

Take a yoga break from your computer to prevent wrist injury.
By Angela Pirisi

If you suffer from carpal tunnel syndrome (CTS), the idea of subjecting your aching wrists to the rigors of yoga might seem out of the question. But according to a number of Iyengar Yoga teachers, the practice can offer just the healing you need.

A study led by Marianne Garfinkel, Ed.D., a faculty lecturer at Hahnemann University in Philadelphia and a yoga practitioner, has given credence to the idea that certain asanas can facilitate wrist rejuvenation.

Published in 1998 in the Journal of the American Medical Association, the study tracked 42 people with CTS who practiced a yoga-based regimen comprised of 11 postures for strengthening, stretching, and balancing upper body joints, as well as relaxation, twice weekly for two months. Compared to a control group who did not practice yoga, the yoga group showed better grip strength and a reduction in pain.

Judith Lasater, Ph.D., a physical therapist and San Francisco-based Iyengar Yoga instructor for nearly 30 years, isn't surprised by the findings. "One of the most unique aspects of the Iyengar approach is the amount of focus paid to proper alignment in the poses," she explains. "Because CTS is often made worse by improper alignment, Iyengar Yoga can be an aid to prevention and cure."

Sandy Blaine, an Iyengar-influenced yoga instructor who runs CTS-preventive yoga workshops in the San Francisco Bay Area, says that combating mild to moderate CTS symptoms is primarily a matter of "counteracting the repetitive movements that created them. That means stretching out the upper back, neck, shoulders, arms, hands, and wrists." Her 75-minute class includes movements that prevent the nerve channels in the forearms from closing off, such as the upper body part of Garudasana (Eagle Pose) and the hand position of anjali mudra, or namaste, in front and in back of the torso. She recommends that "desk potatoes" spend 30 minutes a day stretching out those areas, ideally in two 15-minute segments. "The more flexible and strong those muscles are, the more they're going to reap the benefits," she explains.

Lasater highlights Tadasana (Mountain Pose) as a key posture. "It brings awareness of the perfect standing position, which can then be transferred to the sitting position. When you sit or stand with the perfect spinal curves, you minimize the strain on the soft tissues of the head, neck, and arms which can lead to CTS." In addition, a simple backbending pose such as Dhanurasana (Bow Pose) "helps to counteract the forward-looking and forward-reaching posture many of us adopt when we sit all day at a desk," she adds.

CTS healing really comes down to two key factors, says Lasaterawareness and postural alignment. "All types of yoga are centered on teaching students to be aware of their posture, breathing, and thoughts. This helps increase awareness of postural habits, which can contribute to injury. And learning specifically how to sit, how to lift, and how to stretch during breaks at work can also be very useful. For this, yoga is the perfect teacher."


This article can be found online at http://www.yogajournal.com/health/128_1.cfm

Daily Tips: Monday August 22, 2005

Health and Diet
Realize that there will never be a better time to lose weight. Unless you're nearing retirement or about to send the kids out into the world, your life will probably only get busier with time. That said, don't put off weight loss. If you really want to lose weight, it will take some time and planning. There is no magic pill that will melt away pounds. The extra care it takes to make meals healthier will be worth it, we assure you.

Fitness
Learn a new language. Get a language learning program on tape or compact disc, and use it in your personal listening device while you are exercising. The time will fly by because you will be sweating and learning something new at the same time.

Daily Tips: Sunday August 21, 2005

Health and Diet
Energy bars are often packed with calories. Originally these bars were designed for high endurance athletes. In today's market, they are available to everyone for workouts, meal replacements or snacks. Be careful, though. Some bars contain as much sugar and calories as a candy bar, minus the yummy flavor!

Fitness
When youre in an unfamiliar place, seek out local parks and recreation centers that are open to the public. These are great for hiking, running and walking. Or you can partake in a game of tennis, volleyball, soccer, swimming or basketball. The list is endless. Make a point to do something everyday for at least 30 minutes and you won't regret it.

Daily Tips: Saturday August 20, 2005

Health and Diet
You are in control when you take responsibility for your actions, both good and bad. Blaming forces outside of yourself (the chocolate is tempting me, the fridge is calling me...) is shifting the responsibility for your actions. Accept responsibility and embrace healthy living as your lifestyle.

Fitness
The next time youre going out of town, pack a jump rope. Take it outside and start your workout with 3 minutes of jumping rope. Jumping for 15 minutes will give you a good cardiovascular workout.

Friday, August 19, 2005

Quotes: Theodor Seuss Geisel

"Be who you are and say what you feel, because those who mind don't matter and those who matter don't mind."
Theodor Seuss Geisel

Laughs: WIFE VS. HUSBAND

A couple drove down a country road for several miles, not saying a word.
An earlier discussion had led to an argument and neither of them wanted to concede their position.
As they passed a barnyard of mules, goats, and pigs, the husband asked sarcastically, "Relatives of yours?"

"Yep," the wife replied, "in-laws."

Yoga Break: Straighten Up

Straighten Up

Some workouts can strengthen certain muscles while leaving others weak, contributing to poor posture. Yoga can help you stand tall.

By Alisa Bauman

Until about seven years ago, Baxter Bell competed regularly in 5K and 10K running events and biathlons, and occasionally in triathlons. Then he discovered climbing and turned his focus to scaling rock walls. A few years later, he began hiking more and climbing less. As he switched from one sport to another, his body underwent a posture metamorphosis. "When I was doing competitive triathlons, my legs were huge," says Bell, a family physician and medical acupuncturist in Oakland, California. "When I switched to climbing, my upper body became bigger. I strengthened my arms but it was difficult to straighten them, and my shoulders rounded forward like a Neanderthal's." His body changed again when he began a regular yoga practice. "Suddenly, everything got more balanced between my upper and lower body," says Bell, who has since become a certified yoga instructor. "I was able to re-create a more natural, upright position with a lifted open chest and more lengthening in my arms and legs."

Any athletic activity can overdevelop certain muscles, leaving them strong yet tight. At the same time, other muscles may become comparatively underdeveloped--they may be flexible, but they're also weak. The resulting imbalance leads not only to poor posture but often to injuries. "The athletes who have good posture are few and far between," says Joseph Guettler, an orthopedic surgeon and sports-medicine physician at William Beaumont Hospital in Royal Oak, Michigan. "The normal function of the spine and joints relies on an appropriate balance of strength and flexibility."

The lower back and shoulders tend to suffer the most when posture deteriorates. For example, overly arching the lower back can result in stiff, sometimes painful muscles there. And a rounded upper back and internally rotated shoulders don't let the shoulder blades rest in the proper position; this creates tightness and sometimes pain in the shoulder joint and restricts the muscles that move and lift the arms.

Good posture does more than prevent aches and pains, however. It can also increase endurance by improving oxygen intake. Athletes with correct posture, who lift the breastbone and open the chest, can take fuller and deeper breaths, thus getting more oxygen into the body. In certain sports, proper posture can even help improve performance in other ways: A lifted breastbone and an open chest allow swimmers to move through the water more efficiently, for instance, while a flexible pelvis that shifts easily with the rest of the spine gives cyclists more power.

Though each type of physical activity affects the body differently, you can benefit by focusing your attention on three key goals: stretching the chest and hip flexors and strengthening the abdomen. More flexible chest muscles allow you to lift your breastbone and lengthen your upper spine. Longer, suppler hip flexors make it easier to keep your pelvis in the proper position. Strong abdominal muscles support your lower spine and keep your pelvis aligned.

To open the chest, Bell suggests beginning with a passive backbend; lying over a bolster allows you to stretch more comfortably and for a longer period of time. Follow this with a seated chest opener, which also helps stretch and strengthen your arms. Then add asanas that strengthen your abdominals, like Plank Pose, and that strengthen the back and stretch the hip flexors, like a modified Ardha Salabhasana (Half Locust Pose).

To see lasting results, though, you must carry the body awareness you develop during your asana practice into everyday life, says Bell. Casually doing stretches won't help as much as creating an internal awareness of the proper body position.

When you do the asanas, notice how your body position feels and try to internalize those sensations. Then, while working at your desk or exercising, periodically bring your attention to your posture, using what you've learned in yoga to adjust your body into a better position. "If you embrace the mindfulness of the practice and bring it into your daily life and sport, you will notice a change," says Bell.

In addition to asanas, Aladar Kogler--author of Yoga for Athletes (Llewellyn, 1999) and five-time Olympic fencing coach--suggests incorporating deep-breathing exercises. "Breathing exercises, meditation, and relaxation all indirectly affect your body posture," he says. "If you are in a bad mood or feeling anxious, it shows up in your posture." Kogler therefore includes breathing, meditation, and relaxation in the routines for his student fencers.

Though many breathing exercises can positively influence mood, Kogler recommends what he refers to as the "double-R breath." Begin by sitting quietly and noticing the breath's natural rise and fall. Then, once you feel calm and centered, begin to breathe deeply, using your lower abdominal muscles to bring the breath in and out of your lungs. On the inhalations, focus on recharging with positive thoughts and energy. On the exhalations, focus on releasing tension from your body and negative thoughts from your mind. "Do this exercise whenever you notice that your mind goes to a negative place and your posture suffers as a result," Kogler says.

Alisa Bauman is a writer, runner, and yoga instructor in Emmaus, Pennsylvania.

November 2003


This article can be found online at http://www.yogajournal.com/practice/1047_1.cfm

Daily Tips: Friday August 19, 2005

Health and Diet
Note hunger as your bodys way of letting you know the gas tank is low! Consider how varying degrees of hunger feel. Does your hunger progress from the sensation of stomach pangs to a touch of lightheadedness? Gone ignored, the sensation grows until it is no longer easy to make healthy food choices. Eat when youre hungry, so you don't get to the point you want to eat everything in sight.

Fitness
When you are walking, your posture should be naturally tall. You don't want to bend forward. Don't force yourself to be ramrod straight but also dont slouch, overarch your back or lean too far forward from your hips. Relax your shoulders, widen your chest and pull your abdominals inward. Think about zipping up a tight pair of pants! Keep your head and chin up and focus straight ahead.

Daily Tips: Thursday August 18, 2005

Health and Diet
Use your melon! Watermelon is a sweet and healthy way to cool off this summer. It's a terrific source of the antioxidant, lycopene and vitamins C, A, and B6. It also contains a lot of water a great way to keep hydrated in the hot sun! One cup of watermelon contains about 60 calories, zero fat, and counts as one fruit serving.

Fitness
You cannot control family history, sex or age. But you can control secondary risk factors like blood pressure, cholesterol, lifestyle and smoking as well as obesity and stress. Overcome many of the risk factors with a regular exercise program.

Wednesday, August 17, 2005

Daily Tips: Wednesday August 17, 2005

Health and Diet
Don't feel guilty for making time for yourself. It's not selfish to make yourself a priority. Neglecting yourself can mean having less than 100 percent to give back to everyone else. The first step toward more balance in life is to believe you are number one and your needs are important. So, congratulate yourself for identifying the fact that you are a priority.

Fitness
Make your abs tight and work them right. Use this technique for abdominal workouts: Lift and lower in a slow, controlled manner. Never use momentum. Focus on contracting the abdominals as you slowly roll your shoulders up off the floor. Always exhale as you contract and inhale as you release.

Daily Tips: Tuesday August 16, 2005

Health and Diet
Out of sight, out of mind! Clear out the foods that may put a kink in your daily meal plan. Load your pantry and fridge with healthy snacks, fresh fruit, fresh veggies, low fat dairy, lean meats/poultry, and whole grains. If chocolate is your downfall, eliminate it. This way the temptation is out of your way. Eliminate the triggers which lead you astray and replace them with healthy choices!

Fitness
Thinking about taking a spinning class? Consider doing some cycling-specific training before you take your first indoor cycling class. Spend some time on a stationary bike, but make it interesting by creating your own virtual experience by traveling to some of your favorite road trips in your mind as you listen to music.

Monday, August 15, 2005

Rants & Rambles: Monday August 15,2005

Today was the first day back at the gym after being in Dallas all last week; it was nice to be back although it was a little hard to get up when the alarm went off at 4:00am! Clint and I did upper body today - good workout.

More and more people are complaining about the gym, they just arent keeping the equipment up. This morning we went in the cardio room to do our warm-up and all but one of the newer treadmills had an out of order sign on it. Were paying way too much money for them to not keep the equipment running. Part of the problem is they are the only gym in town besides the itty bitty,packed city run gym. Maybe all the complaints will motivate them to fix the equipment.

Hope everyone is having a great Monday.....

Quotes: David J. Schwartz

To fight fear, act.
To increase fear - wait, put off, postpone.
David J. Schwartz

Laughs: WORDS

W O R D S
A husband read an article to his wife about how many words women use a day...30,000 to a man's 15,000.
The wife replied, "The reason has to be because we have to repeat everything to men...
The husband then turned to his wife and asked, "What?"

Lists: Ten ways to simplify your life

Ten ways to simplify your life

1. GETTING RID OF YOUR LIFE'S JUNKY CLUTTER. The method is a cheap, fast and effective way to emotional and intellectual happiness.

2. BE HAPPY WITH WHAT YOU HAVE. The social imperative that one must consume more and more to be happy is what breeds dissatisfaction and unfulfillment. Consumer culture consistently ratchets up standards so we constantly upgrade in order to keep up. It takes a conscious effort to desire less.

3. WRITE DOWN THE THINGS YOU NEED TO REMEMBER. And forget everything else. Don't allow your mind to dwell on things over which you have no control.

4. SHARE, LEND, BORROW AND RENT. Part of the reason we have our love affair with shopping and consumerism is because we think we need to personally own everything we use. Before you agree to complicate your life further with yet another possession, consider alternatives.

5. TURN OFF THE TV. You may not realize how your household television viewing is affecting your purchasing and lifestyle choices. If you are addicted to television, kicking the habit will simplify your life and allow you to find satisfaction.

6. DRIVE A SIMPLE CAR. High-end luxury automobiles are nice to drive, but can complicate one's life. Typically they are gas-guzzlers, and are expensive to insure, register, maintain and repair.

7. SELECT PATTERNED CARPET. Light colored, plush carpeting is beautiful but shows every speck, spot, fleck and crumb. If you want your carpets to look good without having to spend all your free time spotting, vacuuming, deflecking and uncrumbing, go with something speckled, patterned or multicolored.

8. TAKE CHARGE OF THE PHONE. Just because it happens to be a convenient time for someone to call you doesn't mean it's convenient for you to answer. Get an answering machine and then return calls at your discretion and when it is convenient. Getting control of the phone will add simplicity to your life.

9. BECOME LABEL CONSCIOUS. Unless it's mandatory for your profession, do not buy clothes that must be dry-cleaned. You'll save time, aggravation and a ton of money over the long haul.

10. GET UP EARLIER. The best hour of the day is the one right before you normally get up. It may take you a few weeks to truly enjoy that hour right before dawn, but when you create the habit you will be amazed by the simplicity that 60 quiet, stress-free minutes will add to your day.


Mary Hunt is the creator of The Cheapskate Monthly newsletter, which can be ordered online at www.cheapskatemonthly.com/um. You can e-mail questions or tips at cheapskate@unitedmedia.com or Everyday Cheapskate, P.O. Box 2135 Paramount, CA 90723. All correspondence becomes the property of Cheapskate Monthly.

Daily Tips: Monday August 15, 2005

Health and Diet
The number of overweight children in the United States today is now being recognized as the epidemic of the new millennium according to the American Academy of Pediatrics. Set a healthy example for your children, students, relatives, and friends by exercising daily, following your eDiets meal plan, avoiding nutrient deficient foods, and monitoring portion sizes.

Fitness
Some of the exercises that can be done with fitness bands include squats. bicep curls, triceps extensions, and bent over rows. With an attachment to a door or other type of stable apparatus, you can also do lat pull downs, kneeling band crunch, and preacher curls.

Daily Tips: Sunday August 14, 2005

Health and Diet
On a budget? The price we pay for convenience foods is not only the higher sodium content, but the higher price. You can gain better control over sodium consumption by changing to a recipe based plan for whole, fresh foods. By choosing the same meal 2-3 times per week, youre able to purchase larger sizes which will end up costing less.

Fitness
Just because you weren't able to stick with exercise in the past doesn't mean that you can't do it now. Identify what your greatest source of sabotage has been and think about the triggers that inhibited you from staying on track. Then come up with a solid plan to overcome those obstacles.

Daily Tips: Saturday August 13, 2005

Health and Diet
You don't have to join a gym to get your daily physical activity. The key is consistency, EVERY day. You can exercise without it costing you a penny. Get outdoors for a brisk walk, enjoy summertime gardening, go for a refreshing swim or explore on an adventurous bike ride. The possibilities are endless. Simply do something you enjoy you will stick with it longer!

Fitness
Walking is a cardiovascular activity. It does not specifically benefit the muscular skeletal system. You may want to include toning exercises twice a week for about 20 - 30 minutes. The combination of the two will give you the best results.

Daily Tips: Friday August 12, 2005

Health and Diet
Rice is a great option for most meals. It's quick, easy to prepare, and nutritious too. Brown rice is high in fiber, phytochemicals, thiamin, niacin and iron. Wild rice, also high in fiber, can add an interesting flavor and texture to a meal. It's also great for leftovers just reheat with a little water or broth.

Fitness
When you plateau or have problems losing those last 5 or 10 pounds, cross training can get you losing again. Cross training is a way of adding diversity to your workout. This is not a new concept. Many athletes that compete in triathlons, marathons and Olympic events have been cross training since ancient times.

Laughs: CREATION

CREATION
A man said to his wife one day, "I don't know how you can be so stupid and so beautiful all at the same time."
The wife responded, "Allow me to explain.
God made me beautiful so you would be attracted to me;
God made me stupid so I would be attracted to you!

Yoga Break: Standing on Your Own Two Hands

Standing on Your Own Two Hands

Balancing upside down doesn't have to be intimidating if you practice the steps that lead to a strong and supple handstand.
By Linda Sparrowe

When I was first learning to do Adho Mukha Vrksasana (Handstand) years ago, my kind but honest teacher observed, "You don't really want to get up there very badly, do you?" She couldn't help but notice that my baby kicks propelled my feet barely a foot off the ground. Once she helped me into the pose, I discovered I actually didn't mind being up there; in fact, I really liked building my strength and learning to balance lightly in a new relationship with gravity. But I still feared that if I kicked up too high, I'd bang my head against the wall, which I certainly did mind.

Looking around in my yoga classes, I see plenty of other students showing some degree of Handstand-phobia. Excepting the former gymnasts and a minority of athletically gifted daredevils, many of us seem to react with a certain amount of reluctance when a teacher blithely announces, "OK, Handstand, everybody." The same students who spring into standing poses and can't wait to do complicated twists suddenly start fussing with their clothes, retying their hair, or discover an urgent need to run to the bathroom. My friend Margie (I've changed the name to protect her dignity) even confessed to me that she'd walked out of a private lesson when her teacher announced it was time to work on Handstand without the benefit of a supporting wall. "I don't have any problem doing Headstand or even Pincha Mayurasana (Forearm Balance)," she says, "but for some reason the idea of supporting all my weight on my own little hands made me panic."

Handstand is not a particularly difficult pose physically, although it does require a certain level of flexibility and strength. Instead, the real challenge of Handstand for many students is working on the necessary physical skills in a calm, focused manner while confronting the primal human fear of falling. For a beginning inverter the seemingly simple act of kicking the legs up to a supporting wall can be frightening. Even for more advanced Handstanders, going to a next level with the posesay, leaping up with both legs at once or balancing in the center of the roompresents challenges that call up the fear factor.

If handstand engenders feelings of anxiety in so many people, why bother to learn it at all? According to Amy Cooper, an Iyengar-trained teacher based in Corte Madera, California, who loves Handstand and has developed workshops to help others master it, the challenges of the pose are precisely what make it so valuable. Since Handstand brings you face to face with your insecurities and fears, it provides a wonderful laboratory where you can observe and work on overcoming all such emotions. Handstand offers a controlled situation in which you can develop self-confidence, courage, and, Cooper emphasizes, a somewhat playful and curious approach to solving challenges. In addition, she says, Handstand increases your understanding and control of your body because it turns your world upside down and requires you to master an unfamiliar relationship with gravity.

According to the teachings of Iyengar Yoga, Handstand also offers a wide range of physical benefits. "Reversing gravity" is believed to give your vital organs a much-needed rest, improve circulation, respiration, along with elimination, and increase concentration and mental clarity. Handstand also provides the bone-strengthening benefits of weight-bearing exercise to the wrists, fingers, elbows, arms, and shoulders, which may help to prevent osteoporosis.

Build Your Foundation

Ok, so now you are convinced that developing a balanced, light, yet powerful Handstand would be a boon to your practice and your life. But how do you move forward with a sensible, practical Handstand program?

Begin by assessing yourself for the physical skills the pose demands. Handstand, as Cooper points out, requires a certain level of flexibility in the wrists, openness in the shoulders, and strength in the arms and core body. Cooper says that a really good indicator for a successful Handstand is the ability to hold Adho Mukha Svanasana (Downward-Facing Dog Pose) for between 30 seconds and one minute "without experiencing any pain in your wrists, elbows, or shoulders." (If you have injuries in any of these joints or experience lingering pain or strain that doesn't respond well to counterstretches under the watchful eyes of a knowledgeable teacher, don't risk additional injury by standing on your hands.)

Another test, says Cooper, is whether you can hold Plank Pose for at least five breaths-10 or 15 is even better, of course-without sagging at the shoulders or hips. Cooper sees Plank as an invaluable preparation for Handstand because it lets you get used to bearing weight through your wrists and elbows, it can help you learn to keep your arms and shoulders buoyant instead of jamming down onto your wrists and upper arm bones, and it teaches you "to work your abdominal muscles against gravity and use your body as an integrated whole."

If tight shoulders make it hard for you to stay in Downward Dog for very long, Cooper suggests you practice a number of shoulder-opening poses. Ardha Adho Mukha Svansasana (Half Downward-Facing Dog Pose)standing with your legs perpendicular to the floor and bending forward to place your hands on a wall a little above hip heightis one of her favorites. Bending and straightening your elbows not only helps you find just where the tight spots are in your shoulders, it also helps you discover how actively pushing with your arms and hands can help open those knots. And keeping the spine extended in Half Dog, instead of sagging where it's most flexible, helps you learn to maintain the same integrity in Handstand. The arm positions of Gomukhasana (Cow Face Pose) and Garudasana (Eagle Pose) are also good shoulder openers, as is a passive backbend with a rolled blanket on the floor underneath your shoulder blades.

To increase strength in the shoulders, arms, and torso, Cooper suggests not only doing lots of Plank Pose and steadily increasing your time in Downward Dog but also Urdhva Dhanurasana (Upward-Facing Bow Pose) and a number of basic arm balances. Try sitting cross-legged, pushing into your hands and drawing your knees and feet off the floor to come into Lolasana (Pendant Pose); even if you can't achieve lift-off, you'll build strength. Cooper also strongly recommends Bakasana (Crane Pose), the one-armed balance Vasisthasana (Pose Dedicated to the Sage Vasistha), and Bhujapidasana (Legs-Press-the-Shoulder Pose).

Handstanding Principles

Although a successful Handstand demands some basic strength and openness, Cooper says there's much more to the pose than just powerful arms and strong, flexible wrists and shoulders. She offers four interrelated principles you can use to work on your Handstand no matter where you are in the development of your pose. Three of these are physical: "Pushing and Yielding," "Whole-Body Integration," and "Engaging Your Core." The fourth, "Playful Curiosity," threads its way through the practice and keeps everything in perspective.

Playful Curiosity. Handstand, like all balancing poses, requires that you feel comfortable with instability. When faced with instability of any kindphysical or mentalmost of us tend to recoil immediately and try to regain control by locking things tightly in place. Ironically, this reaction only serves to make us more rigid and less able to make minute and sensitive adjustments to bring ourselves back into balance. Instead, Cooper encourages her students to bring a childlike enthusiasm to their Handstand explorations, focusing on the process rather than the outcome.

Push and Yield. You can think of "Push and Yield" as a physical expression of playful curiosity. In any pose, but especially in balances like Handstand, you should aim not for rigid alignment but for a sense of buoyancy. As you practice, think of a bouncy rubber ball: Even as you allow the parts of your body that touch the floor to ground down, you should also create an upward rebound, a quality of lightness and springiness in your joints.

At first, this buoyancy can feel less stable than a "harder" approach, especially in balancing poses, so Cooper suggests you become comfortable with it in standing poses rather than in more challenging arm balances. Practice Vrksasana (Tree Pose) and let yourself wobble around your center of balance. See how it feels to lose your balance and regain it again without falling over. Or let yourself fall overthat's OK too. Bend your front knee in Trikonasana (Triangle Pose), feeling the springiness in your leg, and try to maintain that buoyancy even as you straighten the leg into Ardha Chandrasanana (Half Moon Pose).

You can experiment with this buoyant quality in Half Dog at the wall or in full Downward Dog. Bend and straighten your elbows; push down through the balls of your hands and notice the rebounding action up through your body. What should that feel like? Imagine the solidity of bone paired with the cushiony, more resilient quality of muscle: a secure firmness merged with a more fluid I-can-respond-instantly-to-anything feeling. The bones, although securely aligned at the joints, do not feel set in stone. They are ready to move, to adjust at a moment's notice. When you feel prepared, play with kicking a little way up toward Handstand. Don't simply push against gravity; instead of fighting it, dance with it. As you let yourself yield to gravity without collapsing, says Cooper, "You can drop inside and find a balanced energy flow that supports the posture."

Whole-Body Integration. In an integrated Handstand, according to Cooper, your energy needs to flow freely from your heart center down into your hands and up through your belly, legs, and feet. For this to happen you can't let any part of the body collapse or become rigid; with proper alignment you should be able to feel any adjustment you make reverberate through your whole body. As you press into your hands in Handstand, the rib cage needs to lift away from your arms. Your outer shoulder blades, says Cooper, "move in the direction of the arms, and the inner borders of the shoulder blades move in the direction of the legs"; this allows the spine to lengthen and keeps the joints of the upper body from compressing. The lower ribs will tend to jut forward and toward the floor; instead, they need to soften toward the back body as you lengthen your tailbone up and bring your belly in toward your spine. A great way to get a sense of proper Handstand alignment is to first explore it rightside up in Urdhva Hastasana (Upward Salute), a simple standing pose closely related to Handstand.

Engaging Core Strength. The actions needed to integrate the body in Handstand demand that you draw on your core strength. When most yoga practitioners hear "core strength," they think of using their abdominal muscles to move the navel in toward the spine. But that's only part of the equation, says Cooper. "Core strength comes from continuity between the navel, spine, pelvic floor, and inner legs; in standing poses, for instance, you must wake up the lower half of your body in order to lengthen the upper body."

Cooper suggests you develop this core engagement rightside up before applying it in inversions. To understand how the inner thighs help create core support, she says, stand in Tadasana (Mountain Pose) with a block between your legs, squeezing it and simultaneously rotating the inner thighs back as if to squirt the block out behind you. Move from this pose into Uttanasana (Standing Forward Bend), maintaining that core support as you change positions. Cooper also suggests using a block like this in Plank Pose and the one-armed balance Vasisthasana.

Put It All Together

Now that you've explored these principles with your feet on the ground, it's time to apply them in positions that move ever closer to Handstand. A great way to begin is by working with a partner in Ardha Adho Mukha Vrksasana (Half Handstand). "You can still get the sense of how it feels to go upside down," says Cooper, " but you don't have to do it all by yourself." In this pose you begin with your hands a leg-length from a wall, fingers pointing to the center of the room. As you begin to walk your feet up the wall, have your partner press the ball of her foot up against the upper edge of your shoulder blade (the part closest to your head). This helps take pressure off your arms, making it easier for you to lift your weight and open your shoulders. It also lends safety and confidence to your practice: With your partner's help you don't need to worry that your tight shoulders or weak arms will make you catapult forward onto your face.

By working with variations of Half Handstand, you can focus on particular actions you will eventually need in full Handstand. Working with a block between your upper thighs, for example, can help activate your core strength. Extending one leg up toward the ceiling can help you apply the extension, alignment, and integration you previously explored in Urdhva Hastasana.

Next, do Downward Dog with your fingertips just a few inches away from the wall. Walk your legs closer to your hands, raising your hips as high as you can and again exploring the buoyancy of "push and yield" as you prepare to kick up into Handstand. Practice kicking up part way, maintaining a sense of springiness in your hands, arms, and shoulders. If you think you won't make it to vertical under your own steam, have your partner stand at the wall on the side away from your kicking leg, hands on your hips to help you lift up.

The Power of Imagination

If you're relatively new to Handstand or not quite comfortable with the pose, there's a chance you will stall at this point. You may still be reluctantmaybe your heart is even pounding a littleat the thought of kicking up. You may get the sense that your inner critic is sabotaging you. It doesn't seem fair: You've done your physical preparation, and intellectually you know you can do this. Now how can you convince your psyche?

Visualize, says Cooper. Visualization allows you to bring your determination and anxiety together in a productive dialogue. Cooper suggests you do your visualization in constructive rest position, lying on your back with your knees bent and feet flat on the floor. Take several minutes to breathe into the pose, creating a state in which you feel safe, comfortable, and very relaxed. Release any tension you feel in your body, any stress you detect in your mind. Allow the earth to cradle you; let your back body support your front body. From this position of safety and comfort, picture yourself going through every step of Handstand. The more completely you can visualize it, the more successful you will be.

If you have trouble kicking up at the wall, begin by visualizing all your preparations, and then zoom in on your kick. Which foot do you start with? Can you bring a childlike quality of enthusiasm to that kick? At first don't go beyond that moment; just watch yourself playfully kicking your feet up toward the wall. What happens to your head when you kick up? Does it lift ? If so, visualize your head dropping down between your hands instead. Feel how that changes your energy. A raised head can give the body that "startled baby" feeling, Cooper says, activating the sympathetic nervous system and its fight-or-flight response. Dropping the head calms your energy and brings a sense of ease. In your imagination feel the difference between raising your head and dropping it.

During your visualization picture more than just the physical elements of the pose. Pay attention to how each step makes you feel. If you notice your awareness drifting, try to notice exactly when you check out and gently bring yourself back and start again. If you feel a visceral or emotional reaction during any part of the process, stop and take note, calm yourself, and begin again. If fear arises, try moving into it with a certain level of curiosity. By shifting your attention from fear to curiosity over and over again, you develop insight into the fear, and it tends to dissipate. Ask yourself: Is the fear based on reality? If so, you can use your physical practice to gradually eliminate the grounds for these legitimate fears. If not, continue to explore your fears with an open, compassionate awareness until you can visualize yourself Handstanding with a sense of calm pleasure.

Troubleshooting Tips

If you can visualize yourself kicking up but it still doesn't happen in real time, what should you do? Focusing on your breath can give you a boost. According to Cooper, your breathing as you practice Handstand should be calm and steady. Some people benefit from using a soft Ujjayi Breath (Victorious Breath). Emphasizing exhalation soothes the nervous system, which helps ease fear. Cooper points out that coming up into the pose on an exhalation allows the head to drop more, which further supports relaxation.

If you're still having a hard time, says Cooper, try bringing your hands a little closer to the wall and slightly widening your hand stance. If your shoulders tend to collapse toward the wall and you fear you'll bang your head when you kick up, place a bolster vertically up the wall. If your head does hit the bolster, there's no harm done. In addition the bolster can help support you and stabilize your shoulders, and pressing your head lightly back into the bolster can help you lift even more. You can also stabilize your shoulders by placing a yoga strap at the top of your forearms and pressing them outward without bending your elbows.

As you become more solid and confident in Half Handstand and partner-assisted Handstand at the wall, work on balancing with just the wall as your prop, drawing first one leg and then the other to vertical. Feel comfortable there? Graduate yourself to the middle of the room. You may want to return to partner work and visualization first, especially if you are afraid of kicking past vertical and falling onto your back. A partner can stand ready to catch and steady your hips or even just your legs, which may be all the confidence boost you need. And if you feel ready to go it alone, visualizing your escape routes for falling out of the pose can help augment what Cooper calls the body's "natural coordination and self-preservation." If you have flexible shoulders, you may imagine yourself dropping back into Urdhva Dhanurasana. If that seems beyond your capabilities, visualize pivoting your hips and doing a mini-cartwheel once you go too far past your balance point. Other practical steps like practicing on a beach, on a soft grassy bank, or with a foam pad behind you can also reduce both fear and risk; Cooper says she taught herself to do Handstand by practicing over and over at the foot of her bed, where any falls would be short and end with a soft landing.

When all the pieces come together, whether you have a partner helping you at the wall or you soar to great heights all alone in the center of the room, a well-integrated Handstand brings a sense of effortlessness, of exquisite balance. Balance, after all, is the place of all possibilities, the place where you're poised and able to move in any direction. You no longer feel fearful, grasping from the outer body to hold to your equilibrium. You can allow the inner body to expand and shift, making minute adjustments to keep yourself centered. At first your Handstand may only bring you glimpses of that spaciousness, that sense of balancing between grounding and rising, holding on and letting go. But that glimpse is a grand beginning. In fact, it's a great way to approach not only Handstand but any challenge in your life that brings you face to face with your insecurities. Knowing that you can literally and figuratively turn your fears upside down can be liberating indeed.


This article can be found online at http://www.yogajournal.com/practice/916_1.cfm

Daily Tips: Thursday August 11, 2005

Health and Diet
Going out to eat? Enjoy! Try to make healthy choices. Translate the language on restaurant menus. Look for entrees served broiled, grilled, poached, steamed, roasted, or baked. These items will be lower in fat and calories. Avoid foods described as fried, creamy, crisp, au gratin, scalloped, or breaded. They tend to contain extra fat, sodium and calories.

Fitness
A few tips to prevent tennis elbow. Warm up prior to your game. Don't let your muscles get cold during or between games. Make sure your racquet is properly fitted for you. Develop good strength, flexibility and endurance in your arms and shoulders. Develop good playing techniques. Use new balls.

Daily Tips: Wednesday August 10, 2005

Health and Diet
Having trouble falling asleep? Try to exercise at least 3 hours before going to bed. Exercising more than 3-6 hours before sleeping has been shown to have a positive effect on falling asleep and staying asleep. Exertion just before sleeping will just boost alertness. Also limit liquids at least 90 minutes before sleeping. This can increase the need for you to wake up in the middle of the night to urinate.

Fitness
Emotional symptoms of overtraining include depression, poor self confidence, mood changes, apathy, lethargy, low motivation, poor sleep habits, irritability, boredom, poor appetite, inability to relax and anger. Pay attention, give your body sufficient rest and make changes so that you can continue to be successful.

Daily Tips: Tuesday August 9, 2005

Health and Diet
For many of us, it's natural to think about our diets with an all or nothing attitude. But giving in to temptation on occasion does not mean throwing in the towel! Avoid a perfectionist mindset and cut yourself some slack. Give yourself credit for eating well, exercising, and putting forth effort in reaching your personal goals.

Fitness
Most studies have found that basic exercises like lying on the floor and alternating elbow to knee and basic crunches are more effective than any of the abdominal infomercial equipment. If you prefer to use a gadget because that forces you to exercise then choose a fitball. You can also get a total body toning workout on the fitball which is available through the eDiets.com store.

Laughs: WHO DOES WHAT

WHO DOES WHAT
A man and his wife were having an argument about who should brew the coffee each morning.
The wife said, "You should do it, because you get up first, and then we don't have to wait as long to get our coffee."
The husband said, " You are in charge of cooking around here and you should do it, because that is your job, and I can just wait for my coffee."
Wife replies, "No, you should do it, and besides, it is in the Bible that the man should do the coffee."
Husband replies, "I can't believe that, show me."
So she fetched the Bible, and opened the New Testament and showed him at the top of several pages, that it indeed says.........."HEBREWS"

The Branches of Yoga from Yoga Journal's Yoga Basics

The Branches of Yoga from Yoga Journal's Yoga Basics

Whether you are devotional or intellectual in nature, yoga has a path for you.
By Mara Carrico


In ancient times yoga was often referred to as a tree, a living entity with roots, a trunk, branches, blossoms, and fruit. Hatha yoga is one of six branches; the others include raja, karma, bhakti, jnana, and tantra yoga. Each branch with its unique characteristics and function represents a particular approach to life. Some people may find one particular branch more inviting than another. However, it is important to note that involvement in one of these paths does not preclude activity in any of the others, and in fact you'll find many paths naturally overlapping.

Raja Yoga

Raja means "royal," and meditation is the focal point of this branch of yoga. This approach involves strict adherence to the eight "limbs" of yoga as outlined by Patanajli in the Yoga Sutras. Also found in many other branches of yoga, these limbs, or stages, follow this order: ethical standards, yama; self-discipline, niyama; posture, asana; breath extension or control, pranayama; sensory withdrawl, pratyahara; concentration, dharana; meditation, dhyana; and ecstasy or final liberation, samadhi. Raja yoga attracts individuals who are introspective and drawn to meditation. Members of religious orders and spiritual communities devote themselves to this branch of yoga. However, even though this path suggests a monastic or contemplative lifestyle, entering an ashram or monastery is not a prerequisite to practicing raja yoga.

Karma Yoga

The next branch is that of karma yoga or the path of service, and none of us can escape this pathway. The principle of karma yoga is that what we experience today is created by our actions in the past. Being aware of this, all of our present efforts become a way to consciously create a future that frees us from being bound by negativity and selfishness. Karma is the path of self-transcending action. We practice karma yoga whenever we perform our work and live our lives in a selfless fashion and as a way to serve others. Volunteering to serve meals in a soup kitchen or signing up for a stint with the Peace Corps or Habitat for Humanity are prime examples of selfless service associated with the karma yoga path.

Bhakti Yoga

Bhakti yoga describes the path of devotion. Seeing the divine in all of creation, bhakti yoga is a positive way to channel the emotions. The path of bhakti provides us with an opportunity to cultivate acceptance and tolerance for everyone we come into contact with.

Bhakti yogis express the devotional nature of their path in their every thought, word, and deedwhether they are taking out the trash or calming the anger of a loved one. Mahatma Gandhi and Martin Luther King, Jr., are prime examples of bhakti yogis. The life and work of Mother Teresa epitomize the combination of the karma and bhakti yoga paths with devotional aspects of bhakti and the selfless service of karma yoga.

Jnana Yoga

If we consider bhakti to be the yoga of the heart, then jnana yoga is the yoga of the mind, of wisdom, the path of the sage or scholar. This path requires development of the intellect through the study of the scriptures and texts of the yogic tradition. The jnana yoga approach is considered the most difficult and at the same time the most direct. It involves serious study and will appeal to those who are more intellectually inclined. Within the context of our Western religious traditions, Kabalistic scholars, Jesuit priests, and Benedictine monks epitomize jnana yogis.

Tantra Yoga

Probably the most misunderstood or misinterpreted of all the yogas, tantra, the sixth branch, is the pathway of ritual, which includes consecrated sexuality. The key word here is "consecrated," which means to make sacred, to set apart as something holy or hallowed. In tantric practice we experience the Divine in everything we do. A reverential attitude is therefore cultivated, encouraging a ritualistic approach to life. It is amusing to note that, although tantra has become associated exclusively with sexual ritual, most tantric schools actually recommend a celibate lifestyle. In essence, tantra is the most esoteric of the six major branches. It will appeal to those yogis who enjoy ceremony and relate to the feminine principle of the cosmos, which yogis call shakti. If you seeand are deeply moved bythe significance behind celebration and ritual (holidays, birthdays, anniversaries, and other rites of passage), tantra yoga may be for you. Many tantric yogis find magic in all types of ceremony, whether it be a Japanese tea ceremony, the consecration of the Eucharist in a Catholic mass, or the consummation of a relationship.

Combining the Paths

You may already be involved in one or more of these branches. For example, you may already be a hatha yogi or yogini practicing the postures with a teacher or by yourself. If you are a hospice volunteer for AIDS patients, or a participant in a Big Brother/Big Sister program, you are actively practicing karma yoga. Perhaps reading this book will spark an in-depth study of yoga philosophy, setting you on the path of jnana yoga. Remember you need not be limited to one expressionyou may practice hatha yoga, taking care of your physical body, while simultaneously cultivating the lifestyle of a bhakti yogi, expressing your compassion for everyone you meet. Trust that whichever avenue of yogic expression draws your interest, it will probably be the right yoga path for you.

This article can be found online at http://www.yogajournal.com/newtoyoga/157_1.cfm

Daily Tips: Monday August 8, 2005

Health and Diet:
Feeling tired? Did you know that one of the most common reasons for fatigue is mild dehydration? If you have a hard time keeping track of how many glasses of water you consume, fill a 2-liter bottle of water and drink over the course of a day. If you finish the bottle, you've reached the goal of 8 glasses per day. This way you can visualize your daily fluid intake.


Fitness:
Whether you exercise with 20% body fat or 30% body fat you will still be providing your body with the same benefits. Of course with less fat, you can move a little easier and it may be less strenuous on your heart. You can be more fit and efficient at 30% body fat if you are exercising than if you wait to get to 20% body fat without exercising.

Daily Tips: Sunday August 7, 2005

Health and Diet:
Try low-fat granola. It's long had a "healthy" reputation, but believe it or not, some granola can be sky-high in calories and fat. Luckily, there are low-fat versions like this one that cut the fat by as much as two-thirds. Add fat-free milk for a crunchy breakfast, or sprinkle some on yogurt and fruit (as always, keep an eye on portions -- it still has 200 calories per serving).


Fitness:
Having the right technique is crucial. The single most important thing you can do to correctly train your abdominals is use proper form. Here's the proper technique for abdominal workouts: Cradle your head in your hands and keep the elbows back. The chin should be a fist's distance from your chest.

Daily Tips: Saturday August 6, 2005

Health and Diet:
Look for foods with FDA approval to claim "Good source of..." These items contain 10-20% of the recommended daily value for the stated nutrient. "Excellent source of..." or "High in..." indicates this item contains 20% or more of a nutrient's daily value. Items "fortified" or "enriched" contain at least 10% or more of the daily value of the specified nutrient.


Fitness:
Fitness bands usually come in a set of three different colors with each representing a different tension. You can purchase fitness bands at the eDiets store or most other fitness stores for under $30.

Daily Tips: Friday August 5, 2005

Health and Diet:
Do you know your label lingo? "Reduced" means an item has 25% less fat/sodium as compared with the regular version of the same food. "Light" is used when an item has 1/3 fewer calories, or 50% less fat than the original. "Low" indicates frequent consumption of a food will not exceed Daily Values of a particular nutrient..


Fitness:
Preparing yourself for a workout following an injury is important. Having the right shoes, support devices and gear can be instrumental in reducing the risk of injuring the same area or possibly a new area. It's important to keep in mind that there are some pieces of equipment that you may not be able to use after an injury.

Thursday, August 04, 2005

Daily Tips: Thursday August 4, 2005

Health and Diet:
Enjoy a cup of Fat-free cocoa. Many successful weight losers rave that a cup of this warm, chocolaty beverage can kill a mammoth chocolate craving, especially since you can sip a soothing cup for much longer than it takes to devour a piece of chocolate. Look out for the sugar-free versions, which are even lower in calories, such as Nestle Carnation Diet drink. They provide only 20 to 50 calories per serving.


Fitness:
Working out is a great way to manage your stress. Regular activity makes you feel better, physically and mentally. Find activities that you enjoy and engage in them regularly. Being active will enhance your self-confidence and self-esteem. You'll gain a more positive outlook and fine-tune your coping abilities.

Wednesday, August 03, 2005

Laughs: THE SILENT TREATMENT

THE SILENT TREATMENT

A man and his wife were having some problems at home and were giving each other the silent treatment. Suddenly, the man realized that the next day, he would need his wife to wake him at 5:00 AM for an early morning business flight. Not wanting to be the first to break the silence (and LOSE), he wrote on a piece of paper, "Please wake me at 5:00 AM." He left it where he knew she would find it. The next morning, the man woke up, only to discover it was 9:00 AM and he had missed his flight. Furious, he was about to go and see why his wife hadn't wakened him, when he noticed a piece of paper by the bed. The paper said, "It is 5:00 AM. Wake up."

Men are not equipped for these kinds of contests.
God may have created man before woman, but there is always a rough draft before the masterpiece.

Daily Tips: Wednesday August 3, 2005

Health and Diet
The American Dietetic Association correlates the benefits of omega-3 fatty acids with cardiovascular health. One to two servings of fatty fish, such as salmon, mackerel, or herring offers cardiovascular benefits. Non-fish eaters can also benefit from omega-3 fatty acids by consuming walnuts, soybeans, canola oil, flaxseed, or wheat germ.

Fitness
Instead of exchanging an endless supply of complaints about the world with friends and colleagues around you, collect jokes and silly stories you have heard or read, and shift the tone of these gripe sessions. Wouldn't you rather hear a funny story?

Tuesday, August 02, 2005

Daily Tips: Tuesday August 2, 2005

Health and Diet
Fat-free cooking spray. This is a dieter's pantry staple, since you can keep food from sticking to pans and add the flavor of olive oil, herbs and butter, while you eliminate the need for cooking fats that add up to excess calories and fat. A one-second spray, compared to a tablespoon of oil, is enough to coat the bottom of a pan and this will save you a massive 115 calories and 7 grams of fat.

Fitness
Keep going youre making progress. If you exceed 15 repetitions and the weight is too light; gradually increase. Gallon milk containers make good weights; just fill to increase weight. Dumbbells and cuff weights are right for some people. At first, you will be increasing the weight every week or so.

Monday, August 01, 2005

Daily Tips: Monday August 1, 2005

Health and Diet
Wraps (tortillas, tacos, and pitas) are everywhere... and they're stuffed with everything you can imagine. Check out the size of the wrap. Are the fillings grilled or fried? Be wary of the sauces that are added. They're often laden with calories and sodium. Make your own. Load them with fresh vegetables, lean meats and use sauces sparingly. If youre ordering out try splitting it with a friend.

Fitness
Make a commitment. Exercise will take some time and effort. Expect to strength train 20 to 45 min two or three times each week. You may be a little sore for the first week, but it will pass. Join a club, work with a trainer or buy home equipment. Expect costs, but they can be minimized.

Daily Tips: Sunday July 31, 2005

Health and Diet
Not all items sold at health food stores are healthier? Foods available in supermarkets are just as healthy as those sold in health food stores. It just depends on the food choices. One major difference is cost and variety. Health food stores often have less variety and this can lead to higher prices.

Fitness
Who can give you fitness help? Check with an exercise professional who can teach you which exercises to do and how intensely to do them. Consult someone who has a college degree, usually in Exercise Sciences, but maybe in another health field. Or seek advice from someone who is certified by a credible organization (e.g., ACSM, APTA) and may have special training to work with older adults.

Daily Tips: Saturday July 30, 2005

Health and Diet
Low-fat mayo. It's best to use super-low calorie condiments, like mustard, but when you need that creamy taste and consistency, substitute low-fat mayonnaise -- it contains just 1/4 of the calories and one gram of fat (compared to 11 in the original). With this smooth stand-in on supermarket shelves, there's no reason to reach for regular mayo, which is also higher in sodium.

Fitness
Sometimes the best way to take care of the world is to be sure you are taking care of yourself. You are an environmental hazard walking around as a stressed-out time bomb. Learn to recognize your own signs of being overly stressed, and do something about it before it seeps out while driving, at work, or at home. Although its great to care for others, it is essential that you make yourself a priority.

Daily Tips: Friday July 29, 2005

Health and Diet
What's for dinner? Most people answer this question when its just about time to eat. If you were scheduled for a flight would you wait until just before leaving the house to pack your suitcase? Plan your meals ahead of time! You're more likely to stick to healthful eating by developing this habit! In many cases, you can also cut up the vegetables ahead of time, essentially reducing your prep time.

Fitness
Breaking thru a plateau can be as easy as changing your exercise program and as simple as switching from using the Stairmaster to walking, from walking to using the elliptical machine, from walking to hiking, walking to jogging, or biking, the options are endless.