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.

Learn about the benefits.

** 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.

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

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.

http://www.parentingweekly.com/pregnancy/breathingspace/vol24/pregnancy_health_fitness.asp

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.

http://www.parentingweekly.com/pregnancy/breathingspace/vol23/pregnancy_meditation.asp

Education May Delay Aging

Scientists studying the aging process and software companies have recently become unlikely bedfellows as they consider the same idea: learning can extend a person's lifespan and improve their overall quality of life. It appears that elderly people who engage in adult education are more likely to maintain good memory and cognitive skills as well as increase their lifespan.
The New York Times recently published a story claiming that having money and insurance "paled in comparison" to education as a factor in graceful aging. The article pointed to the first serious effort to study this possible link as the 1999 dissertation thesis of Adriana Lleras-Muney, then a graduate student at Columbia University, who found that people at the age of 35 could increase their life expectancy as much as 18 months if they completed one extra year of schooling. In her study, she referenced research completed in 1969 by three health economists who found that education over many years had a greater affect on anti-aging than medical care. Similarly, Anne Case, a student at Princeton, reported that "each additional year of schooling for men in the U.S. is associated with an 8 percent reduction in mortality."
Education and mental fitness also appear to stave off the debilitating effects of age-related mental degeneration. The New England Journal of Medicine published in 2003 a study that revealed seniors over 75 years of age had lower rates of Alzheimer's and dementia if they continued to read and engage in other physical and artistic activities. As a result of these findings, the Alzheimer's Association now sponsors "Maintain Your Brain" workshops all over the country to encourage people to enroll in courses at local education centers and community groups. In addition, Dr. Gary Small, Director of the UCLA Center on Aging, conducts research he calls "Mental Aerobics," as a way of "cross-training" the mind to keep it conditioned.
But how do these activities actually combat mental aging? As people age they tend to become less socially active and demands on their memory and cognitive abilities decrease. While there are many who do not settle for this "mental retirement," others allow their neural networks to slowly shrink due to a lack of stimulation. Researchers have found that without maintenance, the brain's nerve cells shrink and eventually die off, while learning creates new networks for the brain's electrical impulses to travel through and consistent use of those networks strengthens their connections.
This new research may lead to a new philosophy for elderly care. Dan Michel, founder of Dakim Inc., began researching techniques to combat Alzheimer's after watching his father suffer from the disease and ultimately developed the (m)Power cognitive fitness system. (m)Power uses age-appropriate multi-media, such as old movies, songs and art, to exercise different brain functions including long and short-term memory, language, critical thinking. The Posit Science Corporation has also recently developed software called the "Brain Fitness Program" designed to improve memory and brain "plasticity" (the ability to create new neural pathways and connections in response to new experiences). Even computer game maker Nintendo has gotten in on the trend with "Brain Age," which claims to measure your "brain age" before presenting a string of exercises designed to stimulate the brain and shave years off the gamer's calculated brain age. Although Timothy Salthouse PhD, psychology professor at the University of Virginia, points out that the Nintendo game should not be taken too seriously because brain age can not be accurately calculated.
Scientists once believed that the adult brain was "hard-wired" and steadily declined into old age. Now it is becoming widely understood that the brain can be progressively re-modeled well into old age through challenging activities such as learning new subjects, trying new things and tackling problems that pose the greatest difficulty for the individual.
Stepping out of your comfort zone and having the courage to attack the most challenging issues is the key to mental health. It all begins by believing in yourself.

http://www.parentingweekly.com/pregnancy/breathingspace/vol20/pregnancy_health_fitness.asp

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

http://www.parentingweekly.com/pregnancy/breathingspace/vol18/pregnancy_meditation.asp

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.

Candlelight Meditation

Imagine you are an unlit candle. Someone comes along and lights your wick and you begin to glow with orange light. Your flame grows stronger and your whole body becomes engulfed. Feel yourself giving off this warm light.
Your fire light is like the brightness of wisdom that is driving away the darkness of ignorance. You are the bright orange light. Feel yourself expanding, your light reaching out further and further until it fills your entire house...

Continue the meditation: http://www.parentingweekly.com/pregnancy/breathingspace/vol16/pregnancy_meditation.asp

Migrating Birds take Powernaps

Many people find that taking a fifteen minute powernap during the day can help improve their productivity and maintain their energy level. As it turns out, animals also use powernaps to keep them on their migratory schedule.
A recent study published in the journal Animal Behavior found that birds take hundreds of powernaps all day long, each one lasting an average of just nine seconds. This information helps explain the mystery of how birds are able to fly for many long hours during their migration with little time for rest.
The team of scientists from the Bowling Green State University in Ohio studied Swainson's thrushes, which fly up to 3,000 miles from Canada and Alaska to Central and South America each autumn, only to return north in the spring. The birds fly mostly at night and rest during the day. Scientists observed caged thrushes for a year and recorded their sleep patterns and found that during their migratory seasons, they reverse their sleep patterns to stay awake at night.
The thrushes were found to take two types of powernaps, which the scientists termed "unilateral eye closure," during which the birds rest one eye and one half of their brain while the opposite eye and side of the brain remain awake and alert; and "drowsiness," in which the eyes are partially shut but some visual processing is still performed.
If you co-sleep with your baby, this type of semi-consciousness may sound very familiar to you. Many new mothers claim they remain completely aware of their surroundings when they are sleeping with their child nearby. These mothers say that, particularly while co-sleeping, they can sense the child's presence and hear any noises that might alert them to a problem. While they are able to get some sleep, their senses remain awake all night.

Learn more: http://www.parentingweekly.com/pregnancy/breathingspace/vol15/pregnancy_health_fitness.asp

Spinal Breathing

Find a wall or flat surface to provide back support during this advanced pranayama technique.
Close your eyes and your mouth. Slowly and gently inhale and exhale through your nose. The breath should be deep but not forced and should fill your abdomen up through your chest to the top of your collar bone, before retreating during the exhale. Slowly repeat this a few times.
As you inhale, focus your attention and imagine there is a tiny tube or cord that originates at your perineum and stretches up through your spine to the stem of your brain and terminates at the center of your head. Once your attention reaches your head, imagine a tiny nerve turns forward to reach the point between your eyebrows.
With each slow inhale, imagine energy funneling up from your perineum up to the point between your eyebrows and then back down again to your perineum. Repeat this with each breath.
This exercise should be done for a few minutes before meditation. Remain seated when you are finished with the exercise and begin meditation immediately.

Benefits of this exercise: http://www.parentingweekly.com/pregnancy/breathingspace/vol14/pregnancy_exercise.asp

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.

Benefits of this pose: http://www.parentingweekly.com/pregnancy/breathingspace/vol11/pregnancy_exercise.asp

Kapalabhati

Kapalabhati is a cleansing breath that literally translates as "skull that brings lightness." Use it to clear a foggy or heavy head or when you have mucus buildup in your air passages and tension or blockages in your chest. It can also help with sinus issues, such as numbness around the eyes.
During this breathing exercise, the breath is deliberately sped up using only diaphragmatic (abdominal) breathing. Each breath is short, rapid and strong as the lungs act as a pump to expel air from the lungs and remove waste from the air passages.
It is important to do this exercise carefully while sitting. If you are pregnant, skip the breath retention step, as holding your breath can harm your baby. This exercise may create tension in the breath and cause dizziness, so always end your practice with some deep, slow breaths.
One Repetition:
Begin by breathing normally twice. Inhale, and then exhale while pulling in your diaphragm. Repeat this 20 times, maintaining a steady rhythm and emphasizing the exhale each time. Follow this by inhaling and exhaling completely. Now, inhale and hold your breath for as long as is comfortable (skip this step if you are pregnant). Slowly exhale.

Learn more: http://www.parentingweekly.com/pregnancy/breathingspace/vol10/pregnancy_exercise.asp

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

Food for Good Health

Many common grains and nuts are full of beneficial vitamins, minerals, and nutrients that are especially important for you and your baby during pregnancy and can help relieve many unpleasant pregnancy symptoms. So try adding the following foods to your diet for better health. (Always talk to your doctor before adding anything unusual to your diet while you are pregnant.)
Walnuts
Walnuts not only improve the flavor of salads, soups and entrees, they are also highly nutritious and even medicinal. Raw walnuts are loaded with vitamin E and antioxidants, as well as folic acid, iron, magnesium, potassium, zinc and omega 3 fatty acids. They are also are an important source of monounsaturated fats and pack a lot of protein and vitamins B1, B2, B3, B5, and B6 inside that little shell. They also help to lower levels of LDL cholesterol in the bloodstream, and have been used to calm hysteria and reduce morning sickness. Because they provide many of the elements that the body requires but cannot manufacture, walnuts are considered an essential food to include in a healthy diet.
Flax Seed
Mixing 1 to 2 tablespoons of flaxseed or ground flaxseed powder into foods up to three times per day is a gentle way to treat constipation. Flaxseeds contain essential fatty acids and DHA (docosahexanoic acid), which are important for fetal and infant brain development.
Almonds
Chewing on raw almonds and swallowing the liquid can relieve heartburn. They also provide a nutritious snack packed with dietary fiber, protein, more vitamin A and E than any other nut, and the most powerful and absorbable form of vitamin E. Not least of all, almonds are cholesterol free!
Alfalfa
Because of its deep root system, alfalfa is a great source of protein and important nutrients such as vitamins K and C, calcium, iron, phosphorus, and chlorophyll. Research suggests that it may remove from your liver and small intestines chemical carcinogens found in food before they have a chance to do your body any harm. Alfalfa is also effective as a digestive stimulant and may help ease morning sickness, as well as fatigue and muscle tenderness when used directly on the skin or added to a bath. Although it has a flavor that may not appeal to everyone, it is safe to eat in moderation throughout pregnancy; however, many alfalfa extracts contain high amounts of alcohol and should be avoided during pregnancy. Alfalfa may be particularly beneficial in late pregnancy because the vitamin K it contains promotes blood clotting, which reduces the risk of postpartum hemorrhage.
Bran
The National Cancer Institute recommends eating 20 to 35 grams of fiber daily, yet the typical American diet contains only 7 to 8. Eating a fiber-rich diet is especially important during pregnancy because it can help prevent and treat two common pregnancy conditions: constipation and gestational diabetes. One of the best ways to get enough fiber in your diet is to consume bran and bran products every day. Wheat bran is a good source of insoluble fiber, which can relieve constipation; while oat bran is a good source of soluble fiber. Soluble fiber breaks down as it passes though the digestive tract, forming a gel that traps and removes cholesterol, which may decrease your risk of heart disease.
Dandelion Root and Leaves
Dandelion root and leaves (taraxacum officinale) traditionally have been used to alleviate nausea, calm an upset stomach, and gently promote bowel movements. Dandelion greens are also considered to be highly nutritious, containing more beta-carotene than carrots and more iron and calcium than spinach. They are also a great source of vitamins B 1,2,5, 6 and 12; vitamin C, E, and D; biotin and inositol (promotes the health of cell membranes); potassium; phosphorus; magnesium and zinc. In addition, the dandelion root promotes the flow of bile, reduces inflammation of the bile duct, helps eliminate gallstones, reduces liver swelling, and serves as a gentle diuretic that aids kidney function.

Learn more: http://www.parentingweekly.com/pregnancy/breathingspace/vol07/pregnancy_health_fitness.asp

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.

Garlic and Ginger

Many cultures use garlic not only as a fragrant and flavorful ingredient in dishes, but also as a medicine. Research confirms that garlic has numerous healing properties and can be especially beneficial to expectant mothers.
Garlic has a veritable grocery-list of general health benefits, including its ability to:
Protect against cardiovascular disease.
Reduce the risk of heart attacks and stroke by lowering LDL ("bad") cholesterol while elevating HDL ("good") cholesterol.
Reduce triglycerides and blood pressure.
Increase circulation in the capillaries.
Prevent LDL oxidation and reduce clot-forming platelet activity and inflammation, thereby preventing coronary plaques.
Protect against free radical and carcinogen-induced DNA damage.
Stop the growth of a wide variety of human cancer cells including breast, colon, prostate, melanoma and erythroleukemia.
Prevent neuron death, and enhance memory by stimulating growth and branching of neurons in the brain.
Protect against fungal, yeast, and viral infections.
New research shows that consuming garlic during pregnancy can reduce the risk of preeclampsia and may help boost the birth-weight of growth-retarded fetuses. The research, performed at Chelsea & Westminster Hospital in London, demonstrated that when extracts of garlic were added to placental cells of women who were likely to suffer from these conditions, growth was stimulated. In addition, the activity of key enzymes whose activity is reduced in such abnormal pregnancies was significantly increased when garlic was administered.Ginger
For morning sickness relief, try a piece of ginger! For over two thousand years traditional Chinese medicine has used ginger to treat a variety of health problems, including abdominal bloating, vomiting, diarrhea, and rheumatism. And now research has found that ginger can help reduce nausea related to motion sickness, post-operative recovery, and pregnancy.
Ginger's nausea reducing benefits are attributed to its ability to absorb and neutralize toxins and stomach acid, while increasing digestive fluids and bowel activity. Ginger also causes the blood vessels to dilate (which is why you feel warm after eating it), and blocks the serotonin receptors in the stomach that cause nausea.
Ginger has general health benefits in addition to its anti-nausea properties. The fresh root's ability to induce sweating is believed to dispel pathogens and it has been used to treat asthma, cough, colic, heart palpitation, swellings, dyspepsia, loss of appetite, and rheumatism. Researchers have also found ginger to be a more potent blood clotting agent than garlic or onion, and that it reduces the stickiness of blood platelets which may help reduce the risk of atherosclerosis. However, ginger is not recommended if you suffer from gall bladder disease.
Try grinding or chopping fresh ginger and adding it to your favorite dishes tonight!

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:

http://www.parentingweekly.com/pregnancy/breathingspace/vol04/dark_chocolate.asp

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

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.

Learn more: http://www.parentingweekly.com/pregnancy/breathingspace/vol02/pregnancy_health.asp

Happiness Breeds Success

What makes some people more successful than others? A better education? A stronger desire to get ahead? According to new research, these people may be more successful simply because they are happy.
Scientists recently reviewed 225 studies involving 275,000 people and found that chronically happy people are, in general, more successful in their personal and professional lives. "Perhaps happy people ... have a lot of good things come to them because of their happiness, their sociability, their energy," said lead author Sonja Lyubomirsky, a professor of psychology at the University of California, Riverside. Reporting in the January issue of Psychological Bulletin, Lyubomirsky pointed out that throughout most of its history, psychology has tended to focus on what goes wrong with people emotionally; only recently has it switched that focus to the exploration of "good" emotions like happiness, contentment and joy. "It's a trend called 'positive psychology'," she explained.
At first, most of this work on happiness focused on its origins, Lyubomirsky said. "So, if you had a study and you saw a correlation between rising income and happiness, it was immediately interpreted as 'OK, money makes people happy'." However, the old saying that "money can't buy happiness" may be correct, too. The study surveyed people on the Forbes 200 list and found them only marginally happier than the ‘average Joe’. In fact, many of them cited feelings of accomplishment in their business and family as being bigger factors in their happiness than the money they had made.
"It's clear that the relationship is bi-directional," Lyubomirsky said. "It's an upward spiral." Hundreds of other studies appear to support that theory. In an infant study, babies who smiled and laughed more developed stronger bonds with their caregivers. Numerous studies have shown that happier people tend to perform better in job interviews, secure better jobs, and get more positive job-performance ratings while working. Other research has shown that happier individuals had more satisfying marriages and were more likely to describe their partner as their "great love." Happy people were also more likely to engage in new, pleasurable pursuits and recognize rewards in the most ordinary, mundane events. And experimental studies suggest a good mood can boost immune function, reduce colds, and even lengthen lifespan.
One of Lyubomirsky's recent studies focused on 30-year-old college yearbook photos. Researchers assessed each photo for what experts call "Duchenne smiles," a certain play of facial muscles that only occurs during truly happy, un-posed smiles. "Only very, very good actors can fake them," Lyubomirsky said. "In these yearbook studies, women who showed Duchenne smiles when they were in college had happier marriages by age 52," she said. In fact, studies consistently find that when people appear happy, total strangers rate them as sexier, too. "They're also more sociable, and sociability is really important," she says. "You get out there, you like people more. And people are more motivated to work with, and be friends with, happy people."
Learn more: http://www.parentingweekly.com/pregnancy/breathingspace/vol01/happiness_breeds_success.asp