Showing posts with label healthy pregnancy. Show all posts
Showing posts with label healthy pregnancy. Show all posts

Friday, August 7, 2009

Kapotasana (Pigeon Pose)



To begin the pose, step forward with your right foot and lean into a lunge position, keeping your back leg straight behind you.
Slowly move your right foot to the left side and drop your knee to the right onto the ground while flexing your toes outward. Try to keep your shin perpendicular to your back leg but if you feel discomfort, bring your foot closer to the groin area.
Square your hips by transitioning your right hip back and your left hip forward. (If your right hip drops too much use a blanket to prop it up to keep your hips level.)
Your left leg should still be stretched out straight behind you, but now resting on the ground.
As you sit in this pose be aware of your breathing - inhaling and exhaling deeply - and imagining all the tension in your buttocks and hips to be spacing out and relaxing. A myriad of emotions and sensations will arise the first few times you practice this pose. It's important to stay focused as you observe these changes while they pass through you.
You will find that the longer you sit in this pose the more it will deepen; releasing tension that you didn't even know existed in the depths of your buttocks and hips.
Stay in the pose as long as you need and then repeat with the left leg.
To Extend the Pose: While you are in the pose, slowly bend forward to lie on top of your bent knee, bringing your face toward the ground.
** If you have knee injuries such as damage to the ligaments or tendons, lift the hip of the back leg a little bit. Generally though, knee problems often stem from tight hip muscles so the pose may decrease knee pain.

Friday, November 21, 2008

Utthanasan (Squat and Rise Pose)


Stand up straight with your feet about three feet apart, with toes pointing out.
Hold your hands in a prayer pose in the middle of your chest.
Keeping your spine straight, bend at the knees and lower yourself until your buttocks are only inches from the floor.
Slowly rise to a standing position.
Repeat as desired.

Benefits:
Strengthens and tones muscles in the knees, legs, middle back and buttocks.
Increases circulation in the legs and pelvic region.
Stretches buttocks and back muscles.
Increases balance and concentration.
Opens the pelvic region for easier delivery.

http://www.parentingweekly.com/pregnancy/breathingspace/vol26/pregnancy_exercise.asp

Friday, November 7, 2008

The Theory of Water and the Power of Words


"Words are the vibrations of nature. Therefore beautiful words create beautiful nature. Ugly words create ugly nature. This is the root of the universe."
~ Masaru Emoto
Japanese researcher Dr. Masaru Emoto's experiments on water first gained worldwide attention when he was featured in the 2004 documentary "What the BLEEP Do We Know!?" His hypothesis seems simple and universal: water reacts to the vibrations of words. The phenomenon is called Hado (rhymes with shadow) and means 'wave' and 'move' in Japanese. Dr. Emoto studied water in its smallest unit of energy, the atom, and found its form changed dramatically with the suggestion of a word or phrase. This finding led him to wonder: if we are made up predominantly of water, how do words affect our basic atomic structure and health?
According to Dr. Emoto, Hado is a vibrational frequency resonance wave and the source of energy behind the creation of all things. Since a field of magnetic resonance is always present wherever Hado exists, Hado can be interpreted as the magnetic resonance field itself.
Dr. Emoto used a magnetic resonance analyzer (MRA) to observe and measure the effects of this magnetic resonance on the atomic particles in matter. He discovered that all substances and phenomena have their own unique magnetic resonance field. According to Dr. Emoto, modern medicine focuses on the body at a molecular level. However, in order to be able to understand the real cause of a disease so that we may cure it completely, he believes that we must look at the atomic level or even at the micro-particle level.
Through his study of Hado, Dr. Emoto has come to believe that people fall ill due to negative thinking, which triggers an imbalance of elements within the body. When our body is in this state of illness, the only way to heal it is to normalize immunity through a balanced peace of mind. Dr. Emoto feels that the most effective medicine for a serious disease is an awareness that we are living in cooperation with microorganisms throughout our lives. He encourages us to keep them in mind at all times and to convey our honest appreciation for their contribution.
Dr. Emoto has concluded that "all things lie within your own consciousness" and that we should do our best to raise our Hado level by doing things such as saying blessings over our food and water, drinking good water and not accumulating negative feelings.
To see the results of Dr. Emoto's experiments, click here.

Friday, October 31, 2008

Lotus Flower Meditation


"Bright but hidden, the Self dwells in the heart. Everything that moves, breathes, opens, and closes lives in the Self-the source of love. Realize the Self hidden in the heart and cut asunder the knot of ignorance here and now." ~ The Upanishads
Sit in your meditative pose and breathe deeply and slowly. Relax your entire body. If you feel any tension, focus on the feeling of space in that area to relax it.
Inhale and move your consciousness up slowly from the base of the perineum up to the center of your chest. Continue to focus on your chest as you breathe deeply.
Allow your awareness of the sensations in your chest to deepen. As you breathe in, breathe into the heart.
As you focus on the heart during your breath, imagine a lotus flower slowly opening its petals as you inhale. As you exhale, just rest your awareness inside the lotus flower.
As feeling and thoughts arise, imagine them like drops of water on the petals of your heart flower that will drip down or evaporate as the seasons change.
As you rest within your lotus flower, feel the abundance of unconditional love emerge. Continue to breathe steadily as you exist harmoniously within your bountiful heart flower.
Once you feel comfortable in your heart flower, bring your palms together in the Salutation Seal or prayer pose and take a moment to feel gratitude for the benefits you've received.

Friday, September 26, 2008

Never Lose Hope


Sit on the floor and close your eyes. Concentrate on your breathing until you are absorbed in your slow breath, in and out.
Continue your breathing as you read the following passage. When you have finished, continue breathing with your eyes closed.
Remember that your soul is, in essence, happiness itself and enjoy the beautiful landscapes of your mind.
Never Lose Hope
If you have given up hope of ever being happy, cheer up. Never lose hope. Your soul is, in essence, happiness itself.
If you keep the eyes of your concentration closed, you cannot see the sun of happiness burning within your bosom; but no matter how tightly you close the eyes of your attention, the fact nevertheless remains that the happiness rays are ever trying to pierce the closed doors of your mind. Open the windows of calmness and you will find a sudden burst of the bright sun of joy within your very self.
The joyous rays of the soul may be perceived if you interiorize your attention. These perceptions may be had by training your mind to enjoy the beautiful scenery of thoughts in the invisible, intangible kingdom within you. Do not search for happiness only in beautiful clothes, clean houses, delicious dinners, soft cushions, and luxuries. These will imprison your happiness behind the bars of externality, of outwardness. Rather, in the airplane of your visualization, glide over the limitless empire of thoughts. There behold the mountain ranges of unbroken, lofty, spiritual aspirations for improving yourself and others.
Glide over the deep valleys of universal sympathy. Fly over the geysers of enthusiasm, over the Niagara Falls of perpetual wisdom, plunging down the hoary crags of your soul's peace.
If you have made up your mind to find joy within yourself, sooner or later you shall find it.
by Parahamsa Yogananda

Friday, September 19, 2008

Descending to Your Spirit Guide's Temple


Sit comfortably in a private place. Close your eyes and make sure your back is straight. Now draw your attention to your breath...
Notice the rising and falling of your rib cage. Feel any tension or anxiety leaving your body with each exhale....
Pull your breath deeper into your stomach area. Let yourself relax, starting at your toes and working your way upward, until you reach the top of your head and your entire body is relaxed... In your mind's eye, imagine yourself standing at the top of a staircase. You can see a radiant, white light shining out from below...
Visualize yourself descending the stairs. At the bottom of the stairs you find yourself inside a beautiful, sacred temple. Sitting in the center of the room is a dazzling being of light. This being invites you to sit down...
This can be any ascended master that you identify with; Jesus Christ, Kuan Yin, Buddha, or even Metatron...
Now see yourself reaching out and joining hands with this loving being. Feel this master's powerful, healing light come into your hands and pass through your body in waves. Let this light flow freely...
Feel its peaceful, healing wisdom expanding in your body, raising your consciousness. Let the essence of this pure light extend beyond your body, filling the temple around you. Then feel it stretch beyond the temple to infinity...
Finish the meditation: http://www.parentingweekly.com/pregnancy/breathingspace/vol17/pregnancy_meditation.asp

Meditation by Avalon De Witt
Visit www.AskAvalon.com for more mediations and spiritual insight. Reprint permission granted with this footer included.

Friday, August 1, 2008

Lotus Pose (Padmasana)


The Lotus Pose is said to have been routinely used by Buddha and is a popular meditation pose. It may be uncomfortable at first until your ligaments extend. It's a common misconception that meditation should be done in the Lotus Pose, so if it is too difficult, any other seated pose will work well. This is one of the basic yoga postures, so take your time becoming comfortable in it.
How to do it
Bring your right foot onto your left thigh. Bounce the right knee and, if it touches the floor with ease, bend your left knee and grab your left foot with both hands and place it on your right thigh. Your hands should rest on your knees, either open or forming a mudra.

Friday, July 11, 2008

Primate Dads Gain Sympathy Weight


Between 11 and 65 percent of all human dads-to-be experience sympathy symptoms when their partners are pregnant, including weight gain, nausea, headaches, irritability, backaches, and hormonal changes. Now a new study has found that males in at least two species of primates also experience physiologic changes when their mates are expecting.
Researchers at the University of Wisconsin, Madison, observed that two types of primates, the common marmoset (Callithrix jacchus) and cotton-top tamarin (Saguinus oedipus) - both known for their monogamous partnerships and good parenting - gained roughly 10 percent more weight when their mates were pregnant. And scientists believe they're not alone; it is estimated that males in most monogamous primate species - including gibbons, some lemur species, and humans - experience such sympathy symptoms.
During the study, researchers weighed 29 male marmosets and 29 male cotton-top tamarins monthly. Of these, 9 marmosets and 11 tamarins had pregnant mates. The scientists found that the males increased their total weight by approximately 10 percent gradually over the course of their mate's pregnancy (five months for marmosets and about six months for tamarins). The researchers also determined that the added weight was not because the males copied their mates' eating habits.
Scientists believe that the primates are so in tune with their mates that they pick up subtle clues about their fertility. According to Toni Ziegler, a senior scientist at the University of Wisconsin, Madison and lead author of the study, "They…detect when their mate is going to ovulate and have an increase in testosterone a few days before she ovulates, so I think they are getting signals from the female at important reproductive events." The researchers observed elevated estrogen and testosterone levels in the males, as well as the lactation-inducing hormone prolactin which they believe is most likely the cause of the weight gain.
These pregnancy symptoms were previously thought to be psychosomatic, but scientists now believe that these changes may actually help the male primates to prepare for fatherhood and deal with the added stress once the baby is born. "Males do most of the carrying of infants - usually two - once they are born," said Zigler, adding, "The males invest highly in infant care, even losing weight while carrying these heavy, multiple infants through the trees."
These findings are giving scientists a window into the driving force behind fatherhood - primate and human. "We're interested in what motivates dads to be good parents because there are so many men who just aren't good fathers," says Ziegler. "This work could help to tease apart what makes a good dad."

Learn more:
http://www.parentingweekly.com/pregnancy/breathingspace/vol09/pregnancy_health_fitness.asp

Friday, June 20, 2008

Brooding Squid Discovered


The mothering instinct is inherent in many animals, but completely absent in others. For instance, humans care for their children for 18 (or more!) years, while the giant tortoise lays her eggs on a moonlit beach and then abandons her progeny to make their own way in their watery world. Scientists have always considered the squid to be a follower of the latter style of parenting; however, deep-sea explorers were recently surprised to discover a female squid caring for a large sac of eggs.
This protective behavior was demonstrated by the female Gonatus onyx squid, a common species found in surface waters, and was caught on tape by marine biologist Brad Seibel of the University of Rhode Island and his colleagues. The video evidence of the squid puts to rest a long controversy, said squid expert Eric Hochberg of the Santa Barbara Museum of Natural History in California. Hochberg was part of a team of researchers that proposed the existence of brooding squid five years ago based on the retrieval of a trawl bucket in 1996 that contained a relatively small number of extraordinarily large eggs along with an adult Gonatus onyx squid. "We just always had assumed that octopuses carry eggs and squids lay them on the bottom," said Hochberg. But the discovery of the Gonatus onyx changes these previous assumptions and, according to Hochberg, "there may be other deep-sea squids that are carrying their eggs."
These particular squids care for their precious cargo between 5,000 and 7,000 feet below the surface off California's central coast, just above the inky abyss of the Monterey Canyon. Because surface waters and the ocean floor are considered the two most productive depths for marine life, this middle-depth location may explain why the squid's parenting behavior was not observed until now. According to Siebel, "Researchers tend to skip this zone." The squids are probably brooding in this area to hide from predatory whales and seals, which also tend to ignore the middle depths while hunting.
Most squids lay 10,000 to 100,000 small eggs and leave them on the ocean floor where only a few survive to adulthood. But by watching over their eggs for six to nine months until they hatch, the newly discovered brooding squid enhances the survival odds of each egg, thereby allowing them to lay fewer and larger eggs.
The female Gonatus onyx carries approximately two to three thousand eggs in an open-ended sac she holds with hooks in her arms and keeps oxygen flowing to the eggs by circulating water through the sac. But after the eggs are ready to hatch, the mother probably dies, said Seibel. "Most squids lay eggs and die in one season," said Seibel. Because the egg sac blocks the squid's mouth, it's very difficult to eat with it and there's no evidence she can release it to feed and then pick it up again. Scientists have compared squids that are carrying freshly laid eggs to those holding older eggs that are ready to hatch. The squids with mature eggs are physically wasted and ready to die, whereas those with younger eggs look much healthier. The female squids accumulate fat stores while they grow and then expend it during the brooding period, which may last up to nine months. Scientists theorize that the squids' metabolism slows considerably during brooding to conserve energy and that prolonged muscle degeneration gradually provides increased buoyancy to support the eggs. They also believe the high lipid content of the females' digestive gland provides the fuel necessary to survive the brooding period.
This discovery is a prime example of how an important food source for shallow-water species and birds can also require deep waters for its survival. For this reason, Siebel says, it's important for people to think twice before signing on to any disposal project or other plans that can pollute deep ocean waters.
Click here to watch a video of a squid carrying a tubular pouch of thousands of eggs.

Friday, June 6, 2008

Dark Chocolate for the Heart


Finally, some good news about a favorite sweet indulgence! Recent studies examining the health benefits of dark chocolate confirm that this delicious treat is actually beneficial for your heart.
According to research, dark chocolate contains more antioxidants and plant flavonoids (chemicals that provide antioxidant and antibiotic properties and control inflammation) than any other type of chocolate. These components prevent cholesterol from collecting in blood vessels, reduce the risk of blood clots, inhibit the immune response that can lead to clogged arteries, lower blood pressure and platelet activity, and eradicate free radicals and other destructive molecules in the body that can cause heart disease.
Standard processing of chocolate destroys up to half of its beneficial flavonoids, negating virtually all of its natural nutritional benefits. However, as evidence of the benefits of raw or minimally-processed dark chocolate mounts, chocolate producers have developed a way to turn out dark chocolate that retains up to 95 percent of its natural flavonoids
In fact, according to Mary Engler, PhD, RN, of the University of California, San Francisco, eating a small, 1.6-ounce bar of dark chocolate every day is very good for you. Engler and her colleagues studied the effects of dark chocolate on a group of 21 healthy adults. One half of the group was given a Dove Dark Chocolate bar every day for two weeks, and the other half was given a dark chocolate bar that had the flavonoids removed. Like other dark chocolate bars with high-cocoa content, the Dove bar is loaded with epicatechin, which has been found to be a particularly active type of flavonoid. All of the test subjects were evaluated to determine how well their blood vessels dilated and relaxed - an indicator of healthy blood vessel function. Those who ate the full-flavonoid chocolate showed significantly better results. "This is the longest clinical trial to date to show improvement in blood vessel function from consuming flavonoid-rich dark chocolate daily over an extended period of time," Engler said. "It is likely that the elevated blood levels of epicatechin triggered the release of active substances that ... increase blood flow in the artery. Better blood flow is good for your heart. Many people don't realize that chocolate is plant-derived, as are the fruits and vegetables recommended for a healthy heart."
Learn more:

Friday, May 30, 2008

Heart Health is a Laughing Matter

It turns out, whoever said "laughter is the best medicine" wasn't too far off the mark - at least where the heart is concerned. A recent study revealed that laughing has surprisingly beneficial effects on your heart.
Researchers at the University of Maryland Medical Center in Baltimore studied 20 healthy, young adults who watched 15 to 30 minute segments of either funny or sad movies. After watching humorous clips, the researchers observed increased blood flow in 19 of the participants that was comparable to performing aerobic exercise or beginning a cholesterol-lowering statin treatment. The researchers also found that watching a good tearjerker had the opposite effect, actually lowering 14 of the participants' brachial blood flow an amount equivalent to remembering periods of anger or doing mental arithmetic.
Before the study commenced, the participants were tested and were all found to have normal blood pressure, cholesterol and blood glucose levels. They were also asked to fast overnight and refrain from aerobic exercise or consuming alcohol, vitamins or herbs the evening before the viewings, since these can all affect blood flow.
Prior to seeing a movie, the volunteers were tested for their blood vessel reactivity in order to measure what is known as flow-mediated vasodilation. During the test, blood flow in the brachial artery in the arm was restricted by a blood pressure cuff and then suddenly released. An ultrasound device was then used to measure how well the blood vessel responded to the abrupt increase in flow. The brachial artery runs from the shoulder to the elbow and is a good indicator of blood flow throughout the body. Researchers collected a total of 160 measurements of brachial artery flow from the participants a minute before and after phases of laughter or sadness.
Volunteers watched each segment of the movies while lying down in a temperature-controlled room, after which the brachial artery was tested for blood vessel reactivity. Each volunteer was shown part of two movies at the extreme ends of the emotional spectrum, randomized to first watch either a movie that would cause mental stress, such as the opening scene of "Saving Private Ryan," or a segment of a movie that would cause laughter, such as "King Pin." At least 48 hours later, they were shown a movie intended to produce the opposite emotional extreme. Overall, average blood flow increased 22 percent during laughter, and decreased 35 percent during mental stress.
"I think it would be reasonable for everybody to loosen up, and spend about 15 to 20 minutes a day laughing," said lead researcher Dr. Michael Miller, director of preventive cardiology at the University of Maryland. "The magnitude of change we saw in the endothelium is similar to the benefit we might see with aerobic activity, but without the aches, pains and muscle tension associated with exercise," says Dr. Miller. "We don't recommend that you laugh and not exercise, but we do recommend that you try to laugh on a regular basis."
Learn more: http://www.parentingweekly.com/pregnancy/breathingspace/vol03/heart_health.asp

Friday, May 23, 2008

Nettles for pregnancy nutrition boost


Stinging Nettle (Urtica dioica)
Drinking nettle infusion before and throughout pregnancy can gently loosen, dissolve, and eliminate any accumulated minerals in the kidneys, such as gravel or stones, as well as nourish and strengthen the kidneys. This is especially important during pregnancy because your kidneys must cleanse 150 percent of your normal blood supply.
Nettles are also known for reducing hemorrhoids, tightening and strengthening blood vessels, helping maintain arterial elasticity and improving venous resilience, and have historically been used to combat pregnancy-related anemia. They also increase fertility in women and men, diminish pain during and after birth, and increase the richness and quantity of breast milk. Their highly-absorbable calcium content also helps diminish muscle pain in the uterus and legs.
The high vitamin K content of nettles helps to elevate the amount of available hemoglobin in the blood, which can decrease the likelihood of postpartum bleeding. Some pregnant women alternate drinking nettle and raspberry brews; while others drink raspberry until the last month of their pregnancy and then switch to nettles to boost their vitamin K levels before birth.
Nettle leaves contain as much carotene and vitamin C as spinach, are thought to have more chlorophyll than any other herb, and provide significant amounts of vitamins A, D and K, calcium, potassium, phosphorous, iron and sulfur. When brewed as an infusion, it is a dark green color approaching black with a rich, deep taste.
Fresh nettles may be boiled or steamed (handle uncooked fresh nettle leaves with gloves to avoid being pricked) and served as a side dish, or dried leaves may be brewed into tea. Nettle juice and freeze-dried powdered nettles in capsules are also available at health food stores.

Friday, May 9, 2008

The Spiritual Center


Sit in a comfortable sitting position, preferably cross legged.
Center your attention on the point located two inches below your navel, the spiritual center of the body.
Begin rocking back and forth slowly, decreasing the arc with each rock until you rest at your natural center of gravity.
Press your tongue on the upper palate. Breathe through your nose and taste your breath. Imagine your breath coming down into the spiritual center below your navel and returning.
Begin counting each inhalation and exhalation. Count to ten and then go back from ten to one, starting over once you reach one. If any thoughts arise, acknowledge it and let it pass by returning to the count.
Each time you redirect your thoughts, you are giving yourself the power to put your mind where you want it.

Friday, May 2, 2008

Is Maternal Instinct Really Instinct?

Are you one of those women who never felt like she had the "maternal instinct"? Are you still nervous that you won't know what to do when your baby cries? Are you still waiting for it to magically kick in now that you're pregnant? Many women experience such anxiety, but researchers are now studying whether maternal instinct may in fact be something we learn and not something we're born with.
One scientist who believes that mothering behavior is learned and not instinctual is Sarah Blaffer Hrdy, professor emeritus of anthropology at the University of California at Davis and author of Mother Nature: A History of Mothers, Infants, and Natural Selection. Hrdy has studied primates for more than three decades and believes that the desire of a mother to care for a child depends on her desire to be a mother and the amount of time spent bonding together. Although she concedes that maternal responses exist, she believes they are biologically conditioned, but not true instincts. In an interview with Salon.com she said, "A woman who is committed to being a mother will learn to love any baby, whether it's her own or not; a woman not committed to or prepared for being a mother may well not be prepared to love any baby, not even her own."
Hrdy argues that human babies are genetically engineered to convince their parents that they are worth raising, citing the plumpness of human babies (not seen in other primates) and their irresistible smile as examples. And given the right circumstances, even fathers can display maternal behavior, as seen in 1986 when a small boy fell into the gorilla enclosure at the Jersey Zoo in the United Kingdom and was - surprisingly - protected by an otherwise aggressive male silverback gorilla.
According to Hrdy, natural selection is the primary reason that males do not typically display maternal behavior. The paternity of a child can always be questioned, and if a male were to spend his time tending to offspring that were not his own, he could be limiting his own gene pool. But because maternity is never in doubt, females are more naturally inclined to tend to babies.
Hrdy acknowledges that in order to survive, babies must become attached to a caregiver, but she contends that the individual need not be the infant's biological mother. It is simply because of birth and lactation that the baby will probably form its closest relationship with its mother and she in turn will be motivated to care for the baby.
According to Craig Kinsley, PhD, "The mammalian female brain expresses a great deal of plasticity and creativity in service to, and in support of, reproduction. In other words, mothers are made, not born."
Kinsley and his colleagues in the departments of psychology at the University of Richmond and Randolph Macon College have shown that upon becoming a mother, a female rat's learning, memory, time management and efficiency improve. The brains of these rats actually change to enhance spatial ability and reduce fear and anxiety to help the new mothers care for and protect her offspring. In addition, the new rat mothers developed better hunting skills, taking just 70 seconds to track, attack and kill a cricket, compared to the 290 seconds it took childless rats.
Scientists on the other side of the maternal instinct debate have begun monitoring brain waves of new parents and have discovered maternal brain activity that points to genetic hardwiring. Researchers at Medical University of South Carolina found that mothers had a more widespread reaction to their infant's cries than in response to an unrelated infant's cries, and a greater response than the baby's father. While fathers showed increased activity only in parts of the brain thought to be more involved in thinking, distinguishing between sensations, and motor planning (posterior neocortical and cerebellar regions), mothers showed an increase in those areas as well as the limbic and basal forebrain regions, which are important in emotional responses.
According to Jeffrey Lorberbaum, MD who led the study, "Mothers may be very attuned to their own infant as they activate widespread brain regions including ancient regions believed to be important in rodent maternal behavior. Fathering behavior may be less hardwired and a more recent evolutionary phenomenon as fathers only activate newer regions of the brain involved in sensory discrimination, cognition, and motor planning in response to cries."
However, Hrdy maintains that "maternal responses that are biologically based are surely going on in the human species." But she believes that the bonding that takes place between mother and child occurs due to the flood of chemicals and hormones that occurs during pregnancy and after birth, and deepens the longer the baby is close. But this is not the definition of an instinct and although we may be vulnerable to maternal impulses, we are not "controlled or defined by them."
Learn more: http://www.parentingweekly.com/pregnancy/breathingspace/vol39/pregnancy_health_fitness.asp

Friday, April 11, 2008

Broccoli: The Nutritious Warrior


Many nutritionists have dubbed broccoli a "SuperFood" - and with good reason. This tasty, versatile and nutrient-packed member of the cabbage family packs a strong anti-oxidant punch that can help fight many types of cancer, while also providing a hefty dose of calcium for strong bones and folic acid to prevent birth defects.
Broccoli contains the phytonutrients sulforaphane and indoles, which have been shown to effectively fight many types of cancer. Indole-3-carbinol has been found to deactivate an estrogen metabolite that promotes tumor cell growth, while increasing levels of a cancer protective form of estrogen called 2-hydroxyestrone. It also inhibits the movement of cancerous cells through the body.
Sulforaphane boosts detoxification enzymes to clear potentially carcinogenic substances from the body more quickly, while halting cell growth and increasing the self-destruct mechanism in abnormal cells. New research has shown that this phytonutrient can help repair sun damaged skin as well.
When broccoli is cut, chewed or digested, it releases glucose along with compounds that help to break down food, including isothiocyanates, which stimulate enzymes in the liver that detoxify carcinogens. One form of isothiocyanates, known as allyl isothicyanate, inhibits cell division while encouraging the self-destruct function in abnormal cells. These characteristics make regular consumption of broccoli a tasty way to reduce your risk of many types of cancer, including breast, prostate, colorectal and lung.
Broccoli is especially good to consume during pregnancy. It is packed with nutrients and an excellent source of calcium (74 mg per cup), vitamins C (124 mg per cup) K, and A, folate (94 mcg per cup) and fiber. The high calcium content helps to build and maintain healthy bones for your baby and you, while the folic acid helps prevent spina bifida and other birth defects, and the fiber content helps relieve constipation. Broccoli's high beta-carotene content helps fortify your immune system and promotes clear skin. Broccoli is also a good source of phosphorus, magnesium, potassium, and vitamins E and B6.
It is estimated that about 50 percent of Americans are infected with a bacterium known as H. pylori, which can cause ulcers and damage DNA. Eating broccoli sprouts has been found to suppress this potentially deadly bacterium and relieve the gastritis associated with it. Broccoli sprouts also provide 10-100 times the sulfur-containing phytonutrients as mature broccoli to detoxify carcinogens and boost enzymes.

Friday, April 4, 2008

Focus Your Energy


Sit in a comfortable position and begin breathing deeply. Relax and slow your breath. Breathe as if you are right next to a tree branch that can not be swayed by your breathing.
Close your eyes and put your hands out in front of you. Feel each hand and notice the life force that pumps through them.
Continue breathing deeply but breathe as if you are breathing into just one of your hands. You will start to feel an increase in energy in the hand on which you focus.
If you have a certain place in your body that needs healing, try focusing your breath on that area, as if you are breathing with that body part. If you are feeling depressed, try focusing your breath on positive thoughts. For example, if you are feeling down about your appearance or something you've done, try focusing on what is beautiful about your appearance or something good you've done by breathing into those thoughts.
Lastly, focus your breath on your unborn baby. Breathe into your womb, giving your baby rich oxygen and life force.
Take your time breathing into places that need healing or more life force. When you are finished, slowly open your eyes and return to the outside world.

Friday, March 28, 2008

The Great Outdoors


Spending time outdoors is a cherished tradition for many people, while others avoid the outdoors due to allergies, phobias, a lack of access or just a lack of interest. So many of us are surrounded every day by man-made technology designed to simplify our lives - such as cars, computers, and cell phones - but which can ultimately increase the pace of life, leaving us harried, stressed and sick. Sometimes we lose track of the peace and happiness that can be achieved just by taking a walk in the park or spending a day at the beach.
The psychological and physical affects of looking at or being near nature are more profound than most people realize. Studies have found that nature scenes help students perform better on tests, relieve anxiety in patients recovering from open heart surgery, help patients recover faster after gall bladder surgery, and reduce headaches and sickness in prison inmates. It's also been shown that spending time outside lessens fatigue in breast cancer patients and reduces outbursts from Alzheimer patients. And a recent study at the University of Illinois revealed that playing outdoors, particularly in lush green areas, can reduce symptoms of ADHD in children.
Sunlight is important for the production of serotonin in the brain, as well as for the production of vitamin D. The cells that make up our skin are built much like solar panels in the way they convert sunlight to the vitamin D necessary to maintain calcium levels in our blood and ensure strong bone structure. Vitamin D can also reduce the risk of certain types of cancers, type 2 diabetes, heart disease, hypertension, and osteoporosis. Although many foods contain vitamin D and many others are fortified with vitamin D, it is not as readily and safely absorbed by our bodies as the vitamin D that comes from pure sunlight. Approximately 80 percent of our daily vitamin D requirement is met through direct sunlight. However, 42 percent of African Americans between the ages of 15 and 29 and 36 percent of Caucasians ages 18 to 29 are vitamin D deficient. A vitamin D deficiency increases the risk of developing hyperparathyroidism, type 1 diabetes, hypertension, certain cancers and heart failure. Spending a few minutes outside a few times a week can ensure you get enough vitamin D, and any excess vitamin D is stored by your body for several weeks.
Spending time outdoors can be especially beneficial during pregnancy. The vitamin D you get from the sun helps promote fetal bone growth and reduce maternal bone loss during pregnancy, while the vitamin D found in breast milk is necessary for your child's skeletal and mental development. Walking near a body of water or taking a stroll in the woods can lower your blood pressure and improve your mood, which can help you relax and have a more comfortable pregnancy.
If you can't easily access a natural area or if you simply don't enjoy being in the great outdoors, you can purchase many items to help you bring a bit of nature inside your home. CDs featuring the roar of the ocean or birds singing in the forest can help you relax, while natural loofahs, mud masks, salt scrubs, seaweed wraps, light machines and natural light bulbs imitate some of the relaxing and healing qualities of the outdoors.

Friday, March 21, 2008

Hypnosis




Many Eastern religions and cultures use deep meditation as a form of self-hypnosis to attain enlightenment and serenity. This method of relaxation and focus has also helped many women to remain in control and calm during childbirth, thereby decreasing their pain and speeding their labor.
There is a significant difference between an entertaining hypnotist and a medical hypnotherapist. Hypnosis is intense, focused concentration with partial or complete unawareness of peripheral activity. Entertainment-quality hypnosis depends greatly on a person's openness to peer pressure and suggestion. A hypnotherapist, on the other hand, develops a relationship with a person in order to deepen their hypnosis practice and truly help the individual tap into their unconscious for therapeutic purposes.
Self-hypnosis is very similar to meditation. Both require practice to effectively master and they both increase alpha brain waves, which promote relaxation. The primary difference between the two is that the individual usually counts down into and out of the state of hypnosis. Self-hypnosis can be a powerful tool if used properly. However, some people may have a hard time letting go and losing control. In these cases, a trained hypnotist may be necessary to reach a hypnotized state.
Hypnosis has been shown to help people quit smoking, alleviate pain, minimize anxiety and nausea, promote relaxation, and to interrupt an intense emotional state. Contrary to popular belief, a state of hypnosis is not a state of unawareness or sleep. If you've ever been engrossed in a good book to such a degree that you are completely unaware of your surroundings, then you have been in a state of hypnosis. Nothing can be done to you without your consent, it is simply a shutting down of your conscious mind in order to tap into your unconscious or subconscious.
The first step in practicing self-hypnosis for labor begins before labor ever begins. It requires you let go of the common perception that childbirth is the most painful process a woman ever experiences. The idea - the reality - that should be implanted in your mind is that labor and delivery is perfectly natural and that your body is designed to release hormones to reduce pain. A confident and relaxed approach to childbirth can result in an empowering and beautiful experience.
Many women who have used hypnosis during labor claim to have a "pain free" experience. This is not a guarantee but an absolute possibility. In order for you to recognize the sensation of pain, your brain has to process it. During hypnosis, the brain is able to identify a painful sensation and choose not to register it as a threat or something that needs alleviating. This can actually reduce or block the painful sensation. It also allows you to relax instead of tensing up in fear, which only results in more pain. The outcome truly depends on the individual.


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Friday, March 14, 2008

Blue Light Breath


Sit in a comfortable position with your spine straight as an arrow. Close your eyes and begin breathing deeply.
Notice which nostril is most open and exhale as if only through that nostril. Imagine a blue-white light flowing in that nostril and reaching the point between your eyebrows. Exhale the same blue-white light out the most open nostril.
Now shift the breath to the other nostril. Imagine a blue-white light as you exhale, focusing on the more closed nostril. Inhale the blue-white light to the point between your eyebrows and out from that point again. Repeat the process until both nostrils are fully open.
Next, focus on breathing in the blue-white light through one nostril, to the point between the eyebrows, and out the other nostril. Then switch on the inhale, breathing in through the one you've just breathed out and exhaling through the other.

Friday, March 7, 2008

Go Bananas


Bananas aren't just a convenient and tasty snack, they're loaded with nutrients. Their high levels of potassium and vitamin B6 as well as their ability to calm stomach acids and improve digestion make them a perfect pregnancy snack.
The banana plant belongs to the same family as the lily and orchid and grows 10-26 feet high. The fruit of the banana plant is not the only edible or useful part of the plant. The banana flower is often used in Southeast Asian cuisine and the tender core of the banana plant's trunk is used to make a Burmese dish. In addition, the banana's leaves are large, flexible and waterproof, which is why they are often used to wrap food during cooking and serve as make-shift umbrellas in tropical regions. The Japanese use the fibers of the tender leaves and shoots to make textiles and yarns. In Nepal, people use the fibers of the trunk to create fine hand-crafted rugs.
The banana is packed with dietary fiber as well as approximately 467 mgs of potassium (pregnant women need 2000 mg of potassium daily). Bananas are also a significant source of vitamins A, B6 and C, pectin (a soluble fiber), and manganese.
Studies have shown that a mixture of banana and milk suppresses stomach acid secretion significantly, helping to protect against ulcers. Researchers have also found that fresh bananas help to protect animals' stomachs from wounds. Bananas promote the production of the cells that make up stomach lining, producing a thicker mucus shield against acids, and so-called "protease inhibitors" in bananas help to eliminate the bacteria that cause stomach ulcers.
Bananas can help promote colon health as well, due to their fructooligosaccharide content. Fructooligosaccharide is called prebiotic because it has been found to nourish the probiotic (friendly) bacteria in the colon. These bacteria improve your colon's ability to absorb nutrients and protect it from unfriendly microorganisms. In a study of male babies between 5 and 12 months old who had persistent diarrhea, researchers found that green banana and apple pectin decreased stool weights by 50 percent, indicating more nutrients were being absorbed before elimination.
During pregnancy, eating foods high in potassium, such as bananas, can help reduce pregnancy-related swelling of the extremities. It's believed that leg cramps, one of the most unpleasant symptoms of pregnancy, might be relieved by increasing the intake of potassium-rich foods. In addition, the vitamin B6 found in bananas has been shown to help relieve morning sickness. They also balance electrolytes and are a great source of energy.
Vitamin B6 is also essential for the development and operation of our bodies. It is vital to the development of your baby's central nervous system, is a key component during the biosynthesis of the neurotransmitters GABA, dopamine, and serotonin and is essential for proper immune system functioning and the ability of hemoglobin to carry oxygen to the body's tissues.
The increased calcium loss produced by the typical American high-salt diet can be combated by consuming more potassium-rich foods such as bananas. The heart and circulatory system require potassium to maintain normal blood pressure and heart function. The vitamin A carotenoids found in ripe bananas can also help protect from certain cancers, heart disease and diabetes. Look for vibrant golden bananas, which contain the most carotenoids.