LIFE IS GIFT OF ALLAH

Sunday, December 31, 2017

LATEST MEDICINE

Title: Teens and Their Phones: What You Should Know
Category: Health News
Created: 12/28/2017 12:00:00 AM
Last Editorial Review: 12/29/2017 12:00:00 AM

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LATEST MEDICINE

Title: Whites More Likely Than Others to Seek Help for Psoriasis
Category: Health News
Created: 12/28/2017 12:00:00 AM
Last Editorial Review: 12/29/2017 12:00:00 AM

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LATEST MEDICINE

Title: Asthma Worse for Overweight Preschoolers: Study
Category: Health News
Created: 12/28/2017 12:00:00 AM
Last Editorial Review: 12/29/2017 12:00:00 AM

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LATEST HEALTH CARE

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LATEST HEALTH CARE

Title: New Resolve for New Year's Resolutions
Category: Health News
Created: 12/29/2017 12:00:00 AM
Last Editorial Review: 12/29/2017 12:00:00 AM

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LATEST HEALTH CARE

Title: Health Tip: No Screens Before Going to Bed
Category: Health News
Created: 12/29/2017 12:00:00 AM
Last Editorial Review: 12/29/2017 12:00:00 AM

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LATEST HEALTH CARE

Title: Health Tip: Protect Children from Playground Hazards
Category: Health News
Created: 12/29/2017 12:00:00 AM
Last Editorial Review: 12/29/2017 12:00:00 AM

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LATEST HEALTH CARE

Title: The Sooner Kids Learn to Eat Healthy, the Better
Category: Health News
Created: 12/28/2017 12:00:00 AM
Last Editorial Review: 12/29/2017 12:00:00 AM

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LATEST HEALTH CARE

LATEST FITNESS

She might not be a Victoria's Secret Angel anymore, but Alessandra Ambrosio still looks heavenly.

The supermodel has been spotted more than a few times on the beaches of her home country of Brazil, flaunting her carved six-pack and toned legs on the sand and surf.

[RELATED1]

Here are seven stunning photos of Alessandra Ambrosio at the beach.

Celebrities

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LATEST FITNESS

When you think of salads, your mind probably conjures up an image of wilted iceberg lettuce, a couple sad tomatoes, and some sort of watery dressing.

But when done right, salads can be loaded with delicious and healthy ingredients that are proven to burn calories and rev up your metabolism to help you drop weight fast.

[RELATED1]

Here, we present 12 quick, easy, and filling salads that are full of flavorful foods that, when combined with your workout routine, will help you become the lean, mean, fat-burning machine you’ve always wanted to be. And we promise you there’s not a single iceberg lettuce leaf to be found.

Salads and sides

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LATEST FITNESS

Working out—whether you're sweating under some iron, going for a quick run, or busting out a quick 20 pushups—is often a good way to clear your head. In a sense, your old high school gym coach's “get your blood pumping” tactic really can help you get some perspective on a problem or issue with which you've been dealing.

In fact, you don't even need to get your blood pumping that hard. Just a 10-minute session of aerobic exercise can give your brain a jolt, boosting your decision-making process and improving your focus, according to a new study published in Neuropsychologia.

[RELATED1]

In the study, researchers tasked healthy young adults with either lounging and reading a magazine (the control group), or doing 10 minutes of moderate to vigorous exercise on a stationary bike (the active group). Then, the researchers used eye-tracking tech to examine the participants' reaction times in a cognitive test.

The results? "Those who had exercised showed immediate improvement,” said study co-author Matthew Heath, a professor of kinesiology and a supervisor in the neuroscience graduate program at the University of Western Ontario in Canada. “Their responses were more accurate and their reaction times were up to 50 milliseconds shorter than their pre-exercise values—that may seem minuscule, but it represented a 14% gain in cognitive performance in some instances.”

[RELATED2]

So next time you’re wrestling with a challenging problem or have to make a big decision, try setting a timer for 10 minutes and going for a quick run or spin or do some other aerobically challenging exercise. It could help clear any brain fog or uncertainty.

“I always tell my students before they write a test or an exam or go into an interview—or do anything that is cognitively demanding—they should get some exercise first,” says Heath. “Our study shows the brain's networks like it.”

[RELATED3]

Brain health

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LATEST FITNESS

It turns out, women aren't the only ones who struggle with body image issues, according to recent research published in the journal Psychology of Men and Masculinity.

Yep, we all compare ourselves to what society says is the “ideal” physique and body type.

“There’s a much more extreme model today of what a healthy man looks like,” lead study author David Frederick told The Wall Street Journal.

[RELATED1]

In the study—which is one of the largest studies on male body image—researchers examined reports from 111,958 heterosexual and 4,398 gay men (as well as 103,376 heterosexual women and 2,145 lesbians for comparison) who responded to five separate surveys posted on MSNBC.com, NBCNews.com and Today.com between 2003 and 2012.

When it comes to body satisfaction, men and women have similar levels of dissatisfaction: 21 percent of heterosexual men and 29 percent of gay men were dissatisfied, compared with 27 percent of heterosexual women and 30 percent of lesbians. When asked about weight: 39 percent of heterosexual men and 44 percent of gay men said they were unhappy. In regard to muscle tone, 30 percent heterosexual men and 45 percent of gay men were dissatisfied.

[RELATED2]

Mental health

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LATEST FITNESS

Adam Hurly Today

A grooming resolution covers many bases: skin, hair, facial hair, hygiene, teeth, and more (just as a fitness resolution has all sorts of objectives, like cardio, lifting, and core work).

That’s why, to look and feel your best, you’ve got to adopt some lifelong habits. There are no instant, permanent fixes.

[RELATED1]

Here are nine grooming objectives that will help you start the new year strong—each of them a habit that benefits your health and appearance in the long run.

Skin health

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LATEST FITNESS

The 5 Best Barbell Complex Workouts to Burn Fat and Build Muscle

If you resolved to do something new this year, you’re not alone: Pretty much everyone else on the planet heads into the new year aiming to be a little healthier, get a little better at something, or lose at least a little bit of weight.

You’re also in luck. We’re here to make sure your big plans don’t end up like, well, last year's unsuccessful resolutions.

So: What’s the trick to translate your resolution into something that sticks? First of all, instead of coming in way too hot with a big goal, think smaller: Miniaturize your 2018 resolution(s) into smaller, everyday tasks that will seem much more doable. Big goals (“lose 20lbs”) are virtually impossible to act on. Small tasks, though, are doable (“eat all four meals today,” “get to the gym by 8 a.m.”). And when a task is doable, there’s a much greater chance you’ll actually get them done.

[RELATED1]

Here’s a guide to setting the right goals—and accomplishing them—in the new year.

1. Think '30 days,' not 365

Why does a shorter time span help? Think of it like this: If your overall resolution is to climb Everest this year (damn, bro!), maybe you say for now that for the month of January you’ll go on a hike every weekend. Much more doable, right?

Matt Cutts, a Google engineer and TED Talk speaker, says giving himself short, 30-day challenges helped him go “from desk-dwelling computer nerd to the kind of guy who bikes to work for fun”. Condensing a challenge into one-month sprints helps take the pressure of the end goal off, and allows you to focus on what you need to do now. “Instead of the months flying by, forgotten, the time was much more memorable,” Cutts says.

[RELATED2]

You’ve likely heard of SMART (specific, measured, actionable, reasonable, and timely) goals. If your goal is to lose weight, then break that weight loss down into specific, measured, actionable, reasonable, and timely goals, and then move forward with those bite-size tasks rather than pressuring yourself to (completely unreasonably) make 20lbs of belly fat vanish overnight.

Also: If your goal is fitness-focused, then it’s a really, really good idea to work with a professional who can help you translate those desires into measurable steps that are specific to you. For all the weight-loss advice you can find on Men’s Fitness, there’s nothing like having a partner who will guide you step by step in your objectives.

2. Avoid the fads (but keep the fats)

Stop us if you think that you’ve heard this one before: After realizing you look like a bloated version of your former self and vowing to get your abs back, you’ve decided to live on only bone broth and grilled chicken in 2018.

Yep, eating healthier is one of the most popular resolutions year after year—but going to extremes won’t be sustainable in the long run. If you’re planning to label yourself “vegan” or “Paleo” or start any other restrictive food regime this year, fitness and nutrition pro Rob Sulaver suggests you adopt this motto instead: “Eat like you give a fuck”. Meaning? “Food is medicine,” Sulaver writes on his blog. “It can cure. It can kill. It’s that powerful.” Instead of trying to stick to a particular diet, just do better for your body and up the quality of what you put into it.

[RELATED3]

For instance: Don’t make the common mistake of cutting out fat altogether. Your body needs fat for energy, so focus on giving yourself the cleanest possible fuel instead of thinking about what you can’t have. Sulaver says nuts, avocados, coconut oil, and even red meat can all be part of a healthy diet, so there’s no need to be miserable if you keep healthy fats in your diet. “Ideally, one third of your fat should be regular saturated (animal fats, coconut oil), one third should be monounsaturated (olive oil, nuts, nut butter, avocado), and the final third should be polyunsaturated (fish oil, salmon, walnuts, flaxseed, pumpkin and sunflower seeds). All equal. All delicious. All healthy,” Sulaver writes.

3. Create a daily work schedule

Nothing is more frustrating than feeling like you’re underwater at work, but still can’t get that promotion (or, at the very least, get your boss to stop hounding you). One possibility: Many of us put effort into the wrong tasks, leading to exhaustion without much payoff, says Preston Ni, management coach and author of The Seven Keys to Life Success.

The first and simplest way to streamline what you focus on each day? “Use a good day planner,” he says in a Psychology Today story. “The best ones give you at least one full page (or screen) per day, with space allocated for each working hour of the day.” If you feel like you’re about to snap from all the tasks you have, get into the habit of actually making a daily to-do list to ensure you’re really focusing on the more important things. Seeing them all on paper might even make the list feel a tad less daunting than keeping everything together in your head.

[RELATED5]

Another huge tip Ni shares from his book? “Highly productive people are often less busy than those who are overworked and overwhelmed.” Translation: Don’t be that guy running around the office always stressed, barking at anyone who even looks in your direction. That’s not being “busy” as much as just being a dick. Instead, streamline your schedule a bit. Do you have to say yes to that optional presentation? Do you really need to join that conference call? Is your two cents really necessary on this matter or are you just extending the meeting by another 15 minutes?

Instead of being all things to everyone at all times, look at where you can cut back, or where you might be overextending yourself. It might even be more social in nature, like showing up for the weekly office happy hour when you could opt for every other one instead, and score an extra two hours to hit the gym and blow off some steam. Start streamlining your daily to-do's and your overall goal (be it a happy boss, a promotion, or just a better work-life balance) will naturally fall into place.

[RELATED4]

Training tips

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LATEST FITNESS

Matthew Jussim Today

Being a professional athlete means always trying to stay in shape, whether it’s during the season or the off-season.

But sometimes even pro athletes can let things go—or decide to take their physiques to the next level. That’s where the transformations come in.

[RELATED1]

Whether it’s basketball players like Julius Randle and Victor Oladipo completely overhauling their training and nutrition to go from doughy to absolutely ripped, New York Mets pitcher Noah Syndergaard adding nearly 20lbs of muscle to his frame with protein-packed "Bowls of Doom," or San Francisco Giants third baseman Pablo Sandoval shedding massive amounts of weight, some athletes set strong examples by taking control of their fitness and hammering their bodies into fighting shape.

[RELATED2]

And while some of these stars didn’t have the seasons they desired—Syndergaard got injured and only pitched in seven games in 2017, while Sandoval hit for a .220 average in 79 games—others, like Oladipo and Randle, have shown major improvement since their fitness transformations.

Here’s a look at 10 of the most impressive athlete body transformations of 2017.

Athletes

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LATEST FITNESS

The keys to a trim waistline and good health aren’t big secrets: Eat your vegetables, get some whole fruit, stick with lean protein, and go for whole grains.

Fiber, though, is one often overlooked part of the equation. (And the average Western diet is woefully lacking it.) But fiber might be a cornerstone of eating right and staying healthy, according to two new studies on mice published in the journal Cell Host & Microbe.

[RELATED1]

In both investigations, researchers gave mice diets with hardly any fiber. The researchers then studied what happened in the rodents’ guts, and tracked changes in weight and blood sugar. Not surprisingly, all mice who ate little fiber eventually gained weight, suffered from high blood sugar, and developed insulin resistance. The mice in one study also showed that the protective layer of mucus in the colon became more porous, and allowed bad bacteria to breach it, setting up inflammation. The gut flora also exhibited changes with the beneficial bacteria dying off, which led to an unhealthy balance of microbiota in the gastrointestinal system.

Researchers were able to help restore some of the balance and health of the GI tract by adding fiber back into the diets of the mice, but it didn’t completely heal them, nor restore the diversity of original gut bacteria populations.

"Diets that lack fiber alter the bacterial composition and bacterial metabolism, which in turn causes defects to the inner mucus layer and allows bacteria to come close, something that triggers inflammation and ultimately metabolic disease," said a study co-author Gunnar C. Hansson, a professor in the Mucin Biology Group at the University of Gothenburg, Sweden. "It's not enough just to add fiber to your diet; it also depends on which bacteria you carry."

[RELATED2]

Healthy food

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LATEST YOGA

As a lifelong loner, I love the quiet meditation part of the service at my Zen Buddhist temple. But the part afterward when we mingle over tea and cookies in the sangha hall? Kind of a stress fest. However, there is good news for us not-so-social butterflies. A recent study shows evidence of plasticity of our social brains and states that certain types of meditation and contemplative practices can increase social ...

Woman practicing Meditation

Continue reading "How Meditation Can Boost Your Social Life" on Yoga Basics.com

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LATEST YOGA

We have had a fun and busy year publishing on YogaBasics and have continued to expand our yoga content offerings in several key areas. For this year’s review of our most popular yoga articles and posts, we have grouped them into our top five most popular categories. It is always fascinating for us to see which articles become the most viewed and shared and we hope you find this list ...

Our Top 21 Yoga Posts of 2017

Continue reading "Top 21 Yoga Posts of 2017" on Yoga Basics.com

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LATEST PSYCHOLOGY

The modern stereotype of people who frequently play video games needs to finally be put to rest. Gamers, as they’re known, are actually not losers residing in their parents’ basement, but rather people from all different kinds of backgrounds who enjoy the entertainment value that spending time playing video games affords.

Along with that stereotype is the belief that gamers’ sexuality must also be less than ideal. Losers in basements can’t have a healthy, positive sex life, right?

Let’s find out…

Research published earlier this year explored the sexual health of male gamers. As the researchers (Sansone et al., 2017) of the current study note, “Videogame use has been associated with improvements in cognitive functions, with improvements in specific intellectual fields according to different game types, such as working memory, processing speed, and executive functions. This ‘brain training’ seems to have positive influences on and, in some cases, preventing obesity and ensuring a correct lifestyle.”

So the researchers wanted to explore gamer’s sexual health as well. In the present study, they did this through the administration of two scientific research questionnaires, the Premature Ejaculation Diagnostic Tool (PEDT) and the International Index of Erectile Function (IIEF-15) online. Researchers also asked the men (ages 18 through 50) to provide additional information about their lifestyle and living habits, as well as their gaming habits.

In all, 599 men answered the call to complete the surveys, but 199 of those men had no sexual activity during the previous four weeks, so the researchers didn’t examine their data. In all, the scientists analyzed data from 396 survey respondents and classified them into two groups — gamers (who averaged at least 1 hour per day playing video games) and non-gamers (who averaged less than 1 hour per day playing video games).

Compared to non-gamers, the researchers found that gamers were less interested in sex — their sexual desire was significantly less. However, gamers were less likely to suffer from premature ejaculation when they did have sex.

Gamers Less Likely to Have Premature Ejaculation, Sexual Desire

The clearly good news based on this self-reporting survey research is that gamers say they have less premature ejaculation than their less-gaming counterparts.

What about the lesser sexual desire reported by gamers? After all, most people might say, “Hey, loss of sexual desire is a bad thing.”

But remember, we’re talking only about men here… Men typically appear to have a higher level of sexual desire than women (although that may be just due to men being more vocal about their sexual needs than women in many relationships). So maybe having a slightly lower level of sexual desire may not be such a bad thing — it really depends on the specific relationship.

How do the researchers explain the possible mechanism at work here?

…[T]he ‘reward system’ of videogames might affect the dopaminergic system; as previously described, dopamine levels increase while gaming. The dopaminergic system also is involved in facilitating orgasm and ejaculation, and dopamine acts as the most important ‘pleasure hormone,’ with an excitatory role in intercourse. D1 receptors, because of their decreased affinity, are activated only during dopamine peaks, in contrast to D2 receptors, which are activated by a slow, progressive release of dopamine. Gaming, as a source of repeated dopamine peaks, might lead to an enhanced steady-state homeostasis and to decreased activation of receptors given the same levels of dopamine; this might cause tolerance in the ejaculatory reflex and a decreased interest in intercourse, providing an explanation to our results.

I think that’s a possible, reasonable explanation, since gaming is intrinsically rewarding (otherwise people wouldn’t be doing it so often). And it would also neatly explain why there’s lesser sexual desire in gamers.

Keep in mind, this is apparently the first observational study that’s investigated this link directly. More research is needed to confirm these results.

But the results are surprising, in that gamers are not the obvious sexual losers the traditional societal stereotype makes them out to be. In fact, if you’re a person looking for a partner who doesn’t suffer from premature ejaculation and isn’t always bugging you for sex, a gamer may be just the ticket.

References

Sansone A, Sansone M, Proietti M, Ciocca G, Lenzi A, Jannini EA, Romanelli F. (2017). Relationship Between Use of Videogames and Sexual Health in Adult Males. J Sex Med., 14, 898-903. doi: 10.1016/j.jsxm.2017.05.001.

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LATEST HEALTH CARE

Some might think the two conditions are similar, but in reality, they are quite different. Migraines and cluster headaches have different symptoms and causes as well as require different treatments. Migraines are more common because they occur more frequently than cluster headaches. They are quoted as a general term to describe intense headaches in the media. According to the National Headache Foundation and American College of Physicians, more than 37 million Americans suffer from migraines and cluster headaches affect less than 1 million Americans.

Here are a couple questions to help you distinguish between the two headaches.

Do you experience pulsating pain to pain on one side of the head?

People suffering from migraines often experience symptoms such as light and sound sensitivity, nausea, pulsating pain, and vomiting. Moreover, some can predict the onset of a migraine since the majority of sufferers experience visual disturbances (aura), such as zigzag lines, a brief loss of vision, or flashing lights.

On the other hand, people suffering from cluster headaches generally feel pain suddenly on one side of the head accompanied by a runny nose and/or a watery eye on the same side of the pain. Some may also experience red eyes, a droopy eyelid, swelling around the eye, and extreme sweating. Due to these symptoms, people often confuse cluster headaches with sinus headaches.

Does the onset occur in the morning or at night?

Other differences lie in the causes and duration of each headache type. Hormonal imbalances are thought to play a key role in migraines, which explains the higher prevalence in women since they experience higher hormonal fluctuation. Other migraine triggers include abnormalities in sleep, weather, anxiety, depression, diet, stress, sudden noises or smells, bright lights, low blood sugar, and medication. Migraines occur mainly in the morning, and some sufferers can foresee the onset after milestone triggers.

On the contrary, studies suggest abnormal sleeping cycles might trigger of a cluster headache. These sudden headaches come in “clusters” intensifying five to ten minutes after the onset, and last at that intensity for up to three hours. Cluster headaches are shorter than migraines and sufferers tend to get these headaches one to three times a day. Most sufferers experience symptoms at night.

Interestingly, studies show that alcohol, smoking, head trauma, and genetic factors may trigger the onset of both types.

Now that you know the difference, treatment options for migraines and cluster headaches

Preventive treatments for both types of headaches rely on rescue medications at the start of a headache to keep the pain under control. Migraine medications include beta blockers, anti-seizure drugs, and antidepressants usually taken in pill form.

For cluster headaches, calcium channel blockers, non-invasive vagus nerve stimulation, antipsychotic drugs as well as high-flow oxygen and injectable triptans are used. These types of medication are often sprayed or injected to counter the severe bouts of intense pain. The high-flow oxygen mask receives the fastest results. Extreme cases of cluster headaches require surgery or electrical stimulation.

Learning to distinguish between different headache symptoms is a crucial part of therapy. There are many types of headaches with numerous different causes. It is always a good idea to consult a doctor to rule out other possible complications, such as a stroke or an internal injury.

Sources

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Have you seen our research on Migraine Headache?

If you suffer from migraines or know someone who does, please take a moment to read our latest research.

Share your knowledge about migraines by taking the Migraine Survey
Discover triggers, symptoms, and treatments from our Migraine Community

Bissan is an independent researcher and science writer with particular interests in microbiology, health, and psychology. She graduated from the University of Houston with a concentration in biology and contemplating further graduate studies in the field. Besides science, Bissan is an international fine artist from Houston, Texas who loves making exhibitions and artwork linking art and science.

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LATEST PSYCHOLOGY

Getting a charge out of the day …

Today I love second chances at celebrating Christmas after being kept at home on Christmas day because of the weather. I love that the reason we’re gathering today is a cousin’s birthday, but we’ll take it ’cause the weather is good and we are happy to be making up for missing the big day. I love that we have the big old truck to drive today, ’cause this cold snap has done us the service of letting us know the battery in the car is not long for this world and it is refusing to turn the car over on its own. I love that we have a booster pack and I love that the few times I’ve had to use it it has worked like a charm. I love that we’re charging it back up right now and I love that it was only at half a charge and it still started the car three times for us this morning while we went to the market, and the ski shop, and then back home. I love that the truck has all the comforts of the car, so we’ll be able to make the trip with no more discomfort than a drive of that length would offer in any other vehicle. I hate that my truck is a brand I’ve never liked, but I love that it secretly wishes it were a Dodge.

Today I love that we had a great open mic last night for the last open mic of 2017 and the Bleeding Carrot Café was definitely the place to be yesterday afternoon between four and six. I love that this morning at the market there was a light and cheery mood as we bought the last pound of bacon for 2017 and ate the last market breakfast and said hellos and well wishes to good friends and offered our hopes for a great 2018 to all of them.

Today I love threats of show-shoe outings. I love plans for New Year’s celebrations. I love that the chalet is part of our itinerary. I love that I’m secretly (or maybe not so secretly) harboring plans to acquire a sled and make a sledding hill out of the chalet’s side yard and back lawn. I love that my biggest fear is not stopping at the bottom of the lawn and ending up out on the ice of the bay. I love that the ice is starting to form on the bay, but it is not solid enough yet to put any weight on, so … no sled overshooting onto the ice.

Today I love sipping coffee while the booster pack charges and the truck warms up and we figure out what all needs to go to the birthday party/Christmas gathering.

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LATEST HEALTH CARE

(MedPage Today) -- Health news and commentary from around the Web gathered by the MedPage Today staff

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LATEST HEALTH CARE

(MedPage Today) -- IRBs aren't a barrier -- it's up to trialists and clinicians to push for them

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LATEST HEALTH CARE

(MedPage Today) -- Based on short-term evidence that twice-weekly exercise benefits cognition

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LATEST HEALTH CARE

(MedPage Today) -- News, features, and commentary about cancer-related issues

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LATEST HEALTH CARE

(MedPage Today) -- More kidney removal in places with high abdominal/chest CT rates

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LATEST PSYCHOLOGY

Confidence may be overrated.

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LATEST HEALTH NEWS

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(MedPage Today) -- Device had shown non-inferiority with Xience at 1 year

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LATEST DRUG NEWS

Two pharmacologically distinct medications used to treat opioid use disorder - a buprenorphine/naloxone combination and an extended release naltrexone

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LATEST YOGA

What better way to invite positivity, set intentions and realize your goals for the New Year than through your yoga practice? The New Year is the perfect time to reflect, strengthen and manifest what you would like to add or change in your life, and having a clear mind to assess and prioritize your desires is the first step toward having the New Year you want.

Yoga heals the physical body by creating more strength and flexibility so you can move through life with ease. Yoga also uses your body as a tool to uncover areas deep within the self that need to be healed.

We can use our yoga practice and certain yoga poses to heal and inspire ourselves physically and mentally – which may be the key to help us find our desired path of positivity and success for the New Year.

Here are 5 Yoga Poses Perfect for Ushering in the New Year:

1. Cobra Pose (Bhujangasana)

Resembling a king cobra ready to strike, Cobra Pose is a great posture to invite a more gentle backbend and great heart opener into your practice.

updog

Physical Benefits:

Opens the shoulders, neck and throat
Improves strength and flexibility in the thoracic spine
Helps regulate blood pressure and improve circulation

Energetic Benefits:

Helps you feel more alert
Opens both the throat and heart chakras, for more open and seamless communication
Increases intuition

How this yoga pose helps bring in the New Year:
Cobra Pose helps you feel strong, open, and grounded. This pose gives you confidence by helping you access your true feelings, voice, and intuition so you can step into your full power.

2. Seated Forward Fold with Bound Half Lotus (Ardha Baddha Padma Paschimottanasana)

This Seated Forward Fold variation is found early in the Ashtanga Primary Series and is an excellent yoga pose to invite a calm mind and improve circulation. If the Half Lotus variation with a bind is not in your practice, try elevating your hips on a blanket or practice a seated Forward Fold with Tree Pose leg variation instead.

seated-forward-fold

Physical Benefits:

Opens hips and knees
Stretches the hamstrings and spine
Tones abdominal organs and stimulates circulation to the pelvis
The digestive system is also stimulated by the heel of the Half Lotus pressing into the lower abdomen
The added bind massages and tones the kidneys with each breath

Energetic Benefits:

Releases stagnant energy within the abdomen
Can rejuvenate and energize the yogi
The bind completes the energetic loop so you feel whole and balanced

How this pose helps bring in the New Year:
This pose takes time, persistence and patience – a great combination and reminder for beginning the New Year. The added movement of energy from this pose can give you just the motivation you need to succeed.

3. Half Lord of the Fishes Pose (Ardha Matsyendrasana)

Half Lord of the Fishes Pose was named after Matsya, the first student of yoga. Shiva was deep into his discourse of yoga to Parvati when Matsya (a fish) swam close to listen. As Matsya listened with perfect attention, he became enlightened. It’s said that Matsya came back to earth as half fish (the folded legs as the fish tail) and half human (the upright spine).

seated-twist

Physical Benefits:

Excellent for digestion
Brings a fresh supply of blood to the internal organs
Strengthens the spine

Energetic Benefits:

Opens the second chakra
Promotes connection, intimacy and emotion
Can awaken kundalini energy

How this yoga pose brings in the New Year:
This pose is to honor your teachers, both who came to you directly and indirectly and to remind us to always be a student. We are invited to move forward into our lives with gratitude and reverence for what is behind us.

4. Warrior 3 (Virabhadrasana III)

The shape of this pose is similar to striking a sword to slay. It is named after Virabhadrasana, who Shiva created to slay Shiva’s enemy that killed his beloved. After Virabhadrasana beheaded the enemy, Shiva did not find relief from his enemy’s death but instead found great sorrow. Shiva then healed his slain enemy and returned home.

warrior-3-green

Physical Benefits:

Strengthens and tones the legs, ankles, shoulders, back and core
Increases stamina
Improves balance

Energetic Benefits:

Improves concentration and single-pointed awareness
Promotes the connection to conscious breathing
Energizes and invigorates

How this yoga pose brings in the New Year:
Harnessing the power and determination from this pose will help you create and achieve your goals for this upcoming year. Practicing Warrior 3 will remind you that with focus and courage, you can overcome weakness and rise above. Virabhadrasana is also a reminder of the sorrow a vengeful heart can bring.

5. Supported Headstand with Lotus (Salamba Sirsasana Padmasana)

Headstand is known as the King of Asanas for its many benefits and as a foundational pose in some yoga disciplines. Although this pose is challenging, it is important to bring into your practice when you are ready. Again, if the Lotus variation is not part of your practice, feel free to modify.

supported-headstand

Physical Benefits:

Speeds up blood circulation
Ensures the brain receives sufficient and well-oxygenated blood
Improves skin complexion and relieves anxiety

Energetic Benefits:

Promotes a calm mind and an overall sense of steadiness
Moves prana throughout the body
Lotus Pose seals and redistributes energy throughout the body

How this yoga pose helps bring in the New Year:
Adding Headstands into your practice is a great way to work through and conquer fear. Through a consistent practice, you will learn to trust yourself, your abilities, and your power – a great way to approach the New Year!

Find Focus in the New Year by Practicing These Poses Often

Beginning the New Year with a solid sense of self-awareness will keep your goals and resolutions clear and in focus. When practicing yoga, be more concerned with your state of consciousness while in each pose rather than “performing” the pose as the end goal.

Focus on the breath and turn your awareness inward to the temple of your own heart – you’ll be so pleased with the depth of love that you will meet.

The post These 5 Yoga Poses Will Help You Achieve Your Goals in the New Year appeared first on YogiApproved™.

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LATEST YOGA

You rang in the New Year right. You had a blast, you toasted to new friends and opportunities, and you made the most of your night . . . but you had a few too many rounds at your favorite watering hole. Now, it’s the morning of a brand new year, and you have a dreaded hangover. Hangovers suck and they happen to the best of us, but these natrual hangover cures will have you on your feet in no time.

Here are 7 Natural Hangover Cures That You Need to Try:

Instead of suffering, or cursing the sight or smell of alcohol, these at-home natural hangover cures will can get you on the path to feeling better and facing the day.

1. Hydrate

Water is so important to you every day, but especially the day after drinking. After a night of drinking, try to drink 16-20 ounces of water before bed, if you can stomach it. Alcohol dehydrates you, so the day after, be sure to hydrate, hydrate, hydrate! Drink plenty of water throughout the day, and try to slip in some key electrolytes from supplements such as Ultima Replenisher or coconut water.

2. Eat Bananas

Your body craves potassium the day after your imbibe a little too much. Eat a banana whole or slip it into an antioxidant- and electrolyte-rich smoothie the next day, and you will be on your way to recovery. Just wear earplugs when you turn on the blender. Buzz!

3. Detox Bath

Your body is full of all kinds of nastiness the day after you drink, especially if you drank those specialty cocktails chock-full of sugar. Relaxing in a bath is a great way to unwind, calm your mind and relax your muscles. Add a few tablespoon of Epsom salts to your hot tub of water and let the salts penetrate deep into your muscles. You can also add some calming lavender essential oils to make it a more soothing experience for your senses.

4. Ginger

Ginger is an excellent natural remedy for nausea and vomiting. Nibble on some raw, or you can brew yourself a cup of ginger tea to ease your stomach and center your mind.

5. Kombucha

This strong-tasting beverage is made of fermented black tea and sugar. It is full of healthy probiotics, is detoxifying, and supports your liver – great for the day after testing the processing power of that vital organ. Have a cup of Kombucha before bed the night that you drink, if you can remember. Then, have a cup the day after and let it work its magic!

6. Eat Clean

Your body is recovering from the night before, so you want to choose foods that are clean and not filled with additional processed chemicals that your body has to process.

Skip the morning-after bacon and grease-filled breakfast, and instead go for some whole wheat toast or something else that is easy-to-digest and can absorb any excess libations still lingering in your system. Give your stomach a break and avoid sugar, and get plenty of healthy fats and proteins into your meals throughout the day.

Sleep

You are tired. You have a headache, and your stomach – let’s not even talk about that! If you can get away with it, hit the snooze button and get the extra sleep that your body is craving. You can bury yourself beneath the covers and stay in bed all day, and there is no shame in that!

No matter what you try to do today, you will not be giving it your A-game, so take it easy, and save the stress and work for tomorrow.

Work Hard, Play Harder, and Recover Faster

Sharing a few drinks with your friends and loved ones is a time-honored way to socialize, kick back, and unwind. You toast to celebrate happiness. You share a drink to mourn a loss.

Drinking alcohol is a rite of passage when you turn 21. And in the years that follow, there will be hundreds of opportunities to share your favorite alcoholic beverage with those around you.

In our drinking culture, it is almost an inevitability to drink and sometimes experience the unfortunate day-after hangover. Lucky for you, you can try some or all of the natural hangover cures above and experience some relief, so you can get back to being a productive member of society.

What is your favorite all-natural hangover cure? Please share your tips in the comments below so your fellow yogis can benefit from your expertise. Cheers to your health, and please drink responsibly.

The post Here are 7 Natural Hangover Cures That Actually Work appeared first on YogiApproved™.

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LATEST HEALTH CARE

(MedPage Today) -- NAMS urges clinicians to have 'evidence based discussions' with patients

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LATEST NUTRITION

Vegetable nitrates, concentrated in green leafy vegetables and beets, underwent a great makeover a few years ago. They went from being understood as inert substances to having a profound effect on the power plants within our cells, reducing the oxygen cost during exercise. This means they can allow us to bust out the same amount of work with less oxygen. One little shot of beet juice allowed free divers to hold their breath for more than four minutes, or about a half-minute longer than usual. For others, improved muscle efficiency allowed athletes to exercise at a higher power output or running speed for the same amount of breath. I profiled this fascinating discovery in an unprecedented 17-part video series (see below), the longest I think I’ve ever done. That was back in 2012, but what does the new science say? That’s what I cover in my video, Whole Beets vs. Juice for Improving Athletic Performance.

Most of the studies were done on men, but it works on women, too, including African-American women who are an even more neglected research demographic. Drinking beet juice results in the same workload power outputs using significantly less oxygen. But what about whole beets? They are cheaper, healthier, and found in any produce aisle, but there had never been studies on actual beets… until now.

Whole beetroot consumption acutely improves running performance. They gave physically fit men and women a cup and a half of baked beets, which is equal to about a can of beets, 75 minutes before running a 5K. They started out the same, but during the last mile of the 5K race, the beet group pulled ahead compared to the placebo group, who were given berries instead. Though the beet group participants were running faster, their heart rate wasn’t any higher. If anything, they reported less exertion.

Faster time with less effort? They don’t call them block-rocking beets for nothing! :)

If nitrates are so good, then why not just take them in a pill? Although dietary nitrate supplements can work, their long-term safety is questionable. Non-vegetable sources of nitrates may have detrimental health effects, so if we want to improve our performance, we should ideally obtain nitrates from whole vegetables. The industry knows this, so instead it markets an array of nitric oxide-stimulating supplements. However, there is little or no evidence of a performance improvement following supplementation with these so-called NO boosters. The evidence is with the vegetables.

How much money can companies make selling beets, though? How about a novel beetroot-enriched bread product? We’ve tried to get people to eat their fruits and vegetables, and where has that gotten us? But, hey! Lots of people eat white bread, so why not have them eat red bread? And indeed it worked: red beet bread brought down blood pressures and improved the ability of arteries to relax and dilate naturally. Bread, therefore, may be an effective vehicle to increase vegetable consumption without significant dietary changes,” because heavens forbid people should have to change their diet to improve their health…

If you want to put the whole discovery in context and get the detailed mechanism, see my 17-part video series:

How else can we support athletic performance? See

On the other hand, Paleo Diets May Negate Benefits of Exercise.

It’s great that we can improve athletic performance eating a few beets, but what about people who could really benefit from a more efficient use of oxygen? That’s the subject of my video Oxygenating Blood with Nitrate-Rich Vegetables. Also check out Slowing Our Metabolism with Nitrate-Rich Vegetables.

In health,

Michael Greger, M.D.

PS: If you haven’t yet, you can subscribe to my free videos here and watch my live, year-in-review presentations:

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LATEST HEALTH CARE

With patients open to taking a more active role in managing their health, self-care provides a win-win scenario for patients and an NHS under unprecedented pressure, explains GP Dr Farah Jameel

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LATEST NUTRITION

It’s that time of the year when appetizer foods grab the spotlight! We are going to Washington, D.C. for New Year’s Eve this year for a little change of scenery. (Mazen is visiting Matt’s family in NC.) We’re meeting up with some of Thomas’s friends and going to a concert. I need an easy transportable appetizer that doesn’t require an oven, and these toothpick ideas are great for all party occasions.

These ideas for easy-to-assemble appetizers balance flavor and nutrition with a few healthy components that are still delicious. You can make them ahead of time, so you can enjoy good food but also not worry about preparing things at the last minute or keeping them warm. The best of both worlds!

Mini Beet Salads

The cutest little beet salad I ever did see, plus it has greens in the form of spicy arugula! Using a harder texture feta will allow these to stay together better.

Ingredients

5-6 small beets, cooked (you can often find these already cooked near the fruit at Whole Foods)
6 ounces feta
Arugula (about 4 ounces)
Walnut halves (about 1 cup)
Optional: Balsamic vinegar or vinaigrette

Instructions

Cut beets into small squares.
Dice feta into small cubes, about the same size as the chopped beats.
Bring everything together: Fold the arugula leaves in half and bunch on the end of a toothpick, then add the beet. Carefully skewer the walnut (through the middle works best) and finish with the feta.
Drizzle with balsamic vinegar reduction or vinaigrette just before serving if desired, but of course the feta combination is also good on its own!

Zucchini Goat Cheese Roll Ups

Three ingredient magic with this one – just slice zucchini, spread with goat cheese, and roll up! Garnish with a little red pepper or some herbs. (You can cook or grill your zucchini if you like or just leave it raw.)

Ingredients

2-3 zucchinis
4 ounces goat cheese
Roasted red pepper (about 1), diced into small cubes or strips

Instructions

Thinly slice the zucchini lengthwise into long strips. A mandolin slicer should work well, but you can also just slice thinly with a sharp knife. If thinly sliced, raw zucchini will work great, but you could also grill them for added flavor and to make them softer.
Gently spread the goat cheese in a thin layer across the strip of zucchini. You could add herbs at this point if desired.
Skewer a small piece of red pepper and push it about halfway up.
Roll up the zucchini. Add it below the red pepper on the toothpick.

Antipasto Salad

Who doesn’t love a good antipasto? This one is totally flexible – mix it up with whatever sounds best to you. Sun dried tomatoes, roasted peppers or zucchini bites, or even stuffed grape leaves would also be great additions!

Ingredients

6 ounces cured meat (salami works great)
1 jar olives, drained
1 can of artichoke hearts (sliced in quarters if they are large)
Spinach or other salad greens

Instructions

Start with a base of greens. If you’re using spinach, fold the leaves in half and skewer first. This will ensure they stay in place!
Next, fold a slice of meat in quarters and skewer below the spinach.
Add the artichoke, followed by the olive to finish.

7 More Ideas

Because you can never have enough apps!

Classic Caprese: Tomato + Basil + Mozzarella. Mozzarella balls work great here with cherry tomatoes. You can fold up the basil leaf in half to skewer it easily and neatly with the toothpick.
Sweet + Savory Dates: Two ingredient magic: bacon or prosciutto wrapped dates (option to add a little blue cheese inside!)
The Swiss Sandwich: Cheese square + Piece of Ham + Mini pickle. It’s like a mini fondue appetizer!
Caesar Salad: Bite-sized lettuce tossed with dressing + a crouton + small piece of parmesan cheese. A small piece of crispy romaine would be perfect here!
Cucumber + Smoked Salmon: Cucumber slices (if it’s a small cucumber, or thicker quarters if it’s bigger) + cream cheese + smoked salmon. Garnish with a caper!
Meatballs: Harvest meatballs or sundried tomato meatballs. Turn them into mini ones for even more!
Apple + Cheddar: Small diced sweet apple and cheddar chunks – a perfect pairing, especially with wine!

Happy entertaining!

The post 10 Make-Ahead Toothpick Appetizers appeared first on Kath Eats Real Food.

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LATEST NUTRITION

2017 was such a significant year! It was bursting with travel, love, and new adventures. I wanted to put together a post that shares the highlights of the year, both for any of you who missed some time and for me to look back on in the years to come. It’s nice to have all of the significant posts all in one place!

January started with my 2017 word of the year: intentional. All in all, I think this year reflected that word well.

A few weeks later, I published Things I’m Afraid To Tell You. This was one of my most memorable and popular posts last year. It was also my most vulnerable, and I will be writing more about vulnerability soon!

In February you all met Thomas! We took our incredible trip to St. Lucia, which was so special in a million ways. I was so glad to be able to write with more authenticity now that our relationship was public. I also had the Moana soundtrack in my head for the entire month of February (and March too!)

In March we went to Maryland to visit with family. The cousins met for the first time!

There was also a lot of talk about love during the first quarter of 2017. Clearly it was a topic on my mind!

In April we went to Bald Head where wrote our names in the sand, picnicked on the beach, and celebrated mom’s birthday.

I took another trip to the lake (I just typed kale…!) with my girlfriends.

May was absolutely insane. I went from Chicago for a media training then stepped back 400 years to Jamestown…

…and then jumped forward to L.A. to appear on Access Hollywood.

And then later that weekend, we got engaged!

I wrote a series of wedding planning posts, and love was in the air all summer and fall.

In June we started summer camp, played lots of evening soccer, and worked in the garden.

In July, we went to Bald Head again for our summer trip.

And did other summery things in between camps and cookouts!

In August Sarah hosted my bachelorette party (which definitely ranked highest for number of glasses of wine consumed in one night for 2017!)

At the end of the month, Mazen started his last year of preschool!

In September KERF turned 10 years old!

We went to the Outer Banks with T’s family.

And I wrote about making peace with a former troll (who is now a friend!)

We also celebrated love at a Concert for Charlottesville after the horrible events that occurred in August.

On October 1 we got married! We followed the wedding with a few days of sugarmooning and then left for our honeymoon two weeks later.

All the wedding posts:

Happily Ever After

Sugarmoon

Wedding: Getting Ready

Wedding: The Ceremony

Wedding: Just Married

Wedding: The Reception

Wedding: Eat Cake & Dance

Honeymoon Part I

Honeymoon Part II

Honeymoon Part III

At some time during that month I turned 35!

Batman ruled the neighborhood on Halloween.

In November I jetted off to Iowa for a tour of the Quaker Oats mill!

I attended Rebellecon, we went to Bald Head for the final time this year but the first time in the new house, and we had a lovely Thanksgiving!

We ended the year with a very merry Christmas in Hillsborough!

2017 was a smashing year for KERF, and I have each and every one of you to thank. Thank you for being my friends, my confidants, and my cheerleaders. I want to meet more of you and connect on a more personal level in 2018!

XOXOXO.

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