Stress-Busting Foods

I thought I would repost this article about what foods are good to eat when you are stressed. I think it is interesting that our bodies crave certain nutrients when we are stressed out. Just as we can practice Restorative Yoga to relieve stress and build good health, we can also practice healthy eating to bolster our bodies to get through times of stress.

I found this article, written by David Zinczenko, on Yahoo.

7 Best Stress-Fighting Foods

By David Zinczenko
Aug 20, 2010

David says:

I send out a lot of info on my Twitter feed, from nutrition news to management tips. I get the most passionate reaction—and the most retweets—when I talk about stress. In fact, a friend of mine recently told me that stress was her biggest dietary villain. “I eat when I’m stressed,” she said.

To which I reacted, “Good!” You should eat when you’re stressed—it’s our bodies’ natural reaction to want to store calories to face whatever challenge is causing the stress in the first place. The key, however, is to eat what your body wants—the foods that actually counteract the effects of stress, and make you stronger (and leaner) when the tough times pass. So next time anxiety runs high, be sure to grab one of these seven stress-fighting foods.

Papaya
Wouldn’t it be awesome if there was a magic nutrient that could stop the flow of stress hormones—the very hormones that make your body super-efficient at storing fat calories? Wouldn’t you want to gobble that food up like crazy, especially if it tasted great? Half a medium papaya carries nearly 75 percent more vitamin C than an orange, and provides potent protection against stress. Researchers at the University of Alabama found 200 milligrams of vitamin C—about as much as you’ll find in one large papaya—twice a day nearly stopped the flow of stress hormones in rats. It should work for you, too. 
Other smart sources of vitamin C: Red bell peppers, broccoli, oranges 

Peppermint Tea
The mere scent of peppermint helps you focus and boosts performance, according to researchers. Another study discovered that peppermint tea makes drivers more alert and less anxious. 
Other smart sources of peppermint: Peppermint candy and peppermint oil

Pumpkin Seeds
Pumpkin seeds are loaded with stress-busting potential thanks to high levels of magnesium. Only about 30 percent of us meet our daily magnesium requirements, placing the rest of us at a higher risk for stress symptoms such as headaches, anxiety, tension, fatigue, insomnia, nervousness and high blood pressure. (Basically we’re frayed wires, and magnesium is the electrical tape that can pull us back together.) A quarter cup of pumpkin seeds gives you half your day’s magnesium requirements.
Other smart sources of magnesium: Spinach, Swiss chard, black beans, soybeans, salmon

Avocados
The healthy fats buried in the avocado’s flesh make it an ideal choice when you’re craving something rich and creamy. The reasons? Monounsaturated (healthy) fatty acids, and potassium--both of which help combat high blood pressure. Avocado fat is 66 percent monounsaturated, and gram-for-gram, the green fruit has about 35 percent more potassium than a banana. Whip up a fresh guacamole or slice a few slivers over toast and top with fresh ground pepper.
Other smart sources of potassium: Squash, papaya, spinach, bananas, lentils

Salmon
Not only does omega-3 fat protect against heart disease and cognitive decline, but according to a study from Diabetes & Metabolism, the wonder fat is also responsible for maintaining healthy levels of cortisol. And what’s the world’s best source of omega-3s? Salmon. But there’s another trick in salmon’s arsenal—a sleep-promoting amino acid called tryptophan. One salmon filet has as much tryptophan as you need in an entire day, and if there’s one remedy for stress, it’s a good night of blissful Zs.  
Other smart sources of omega-3 fats: Flaxseeds, walnuts, sardines, halibut
Other smart sources of tryptophan: Chicken, tuna, beef, soybeans

Almonds
The almond's first stress-buster is the aforementioned monounsaturated fats, but at risk of belaboring that point, let’s look at another almond-centered, mind-calming nutrient: vitamin E. In one study, Belgium researchers treated pigs with a variety of nutrients just before sticking them in a transportation simulator (basically a vibrating crate). After 2 hours of simulation, only those pigs treated with tryptophan and vitamin E had non-elevated levels of stress hormones. Almonds, thankfully, are loaded with vitamin E. To reach your day’s requirement from almonds alone, you need to eat about 40 to 50 nuts. Or you can mix them with other vitamin-E rich foods to save calories and add more dietary variety.
Other smart sources of vitamin E: Sunflower seeds, olives, spinach, papaya

Oatmeal
A biochemical effect of stress is a depleted stock of serotonin, the hormone that makes you feel cool, calm, and in control. One reliable strategy for boosting serotonin back to healthy levels is to increase your intake of carbohydrates. That said, scarfing down Ding Dongs and doughnuts isn’t a sustainable solution. Rather, to induce a steady flow of serotonin, aim to eat fiber-rich, whole-grain carbohydrates. The slower rate of digestion will keep seratonin production steady and prevent the blood sugar rollar-coaster that leads to mood swings and mindless eating.
Other sources of fiber-rich carbohydrates: Quinoa, barley, whole-wheat bread, Triscuits

For more information visit David's Twitter feed. To see the original article with all of its links visit Yahoo Health.

Sharanam by Sharon Gannon

Sharon Gannon's new album, Sharanam, is almost impossible to classify. When I first listened to it I thought, "Oh, it's world beat with a yoga slant. But kinda rock/pop too. Huh, that's interesting and kinda weird." Then I listened to it again and I noticed the opera quality. Then I listed to it a few more times and found myself singing along and later found myself humming the tune of "Gurugi." Now I had to listen again so I could understand how something that at first I wasn't sure of had settled itself into my mind so firmly. I listened again and again, liking the CD more and more. I played the CD in my classes and it was well received. I find myself singing, "My guru is the truth, my guru is wisdom, my guru is ecstasy, my guru is shantih" as I walk to work, or walk the dog, or whatever. The whole album is catchy, heartfelt, inspiring and Sharon's voice is beautiful. Great insert too - all the lyrics are included. I highly recommend this CD.

Here's the official description of the CD from Amazon:

On her first solo recording, Sharon Gannon, co-founder of the Jivamukti Yoga Method, offers a personal and loving rendition of seven timeless mantras. Essential tools for a yogi, mantras serve as medicine for the body, mind and spirit, freeing our thoughts and bringing us in closer connection to ourselves and the natural world around us. Sharanam translates from Sanskrit as "refuge." These chants -- graced with seductive rhythms, tasteful electronic treatments and Gannon's soulful, impassioned voice -- will surely lead you to the sanctuary of your heart.

And here's a link to Sharon Gannon's website: Jivamukti Yoga School. You can listen to Gurugi on the home page. I love this song. Check it out!

Regarding class on August 19, 2010

Hello All -

Thank you all for attending Restorative Stations last night. Beautiful work. I was glad to see how everyone was willing to try out the new backbending pose introduced to me by Jodi. I know the blocks didn't look like they would be comfortable but it seemed like everyone really enjoyed this heart-center-opener. I'll work on getting this pose put up on the blog. For future Restorative Station dates check out Yoga North's fall schedule.

Looking forward to seeing you soon. Namaste, Sara

Restorative Stations class coming up August 19, 2010

Restorative Stations - Join us Thursday, August 19 at 7 PM

Location: Yoga North
Scheduled Date: August 19
Time: 7–8:15pm
Cost: Drop-in rate/ punchcard*

*Please pre-register. This class requires tons of set-up and I need to know how many people will be attending. Sign up online or call the Yoga North office at 218-722-9642.

You do not need to bring your own mat or any other props except a personal eye pillow (if desired). Wear warm, stretchy clothing.

The Good News by Sara Thomsen

This video isn't usually the type of thing I post for Do Restorative Yoga but this is an artist whose music speaks deeply to me and I want to share it.

The Good News
Words and Music by Sara Thomsen
Written in response to the church shooting in Knoxville, TN (in 2008) and in response to a news editorial in Duluth, MN (2010) titled "The Gospel can transform the lives of homosexuals."

Sara says:

As I learned more in depth about what happened at the UU (Unitarian Church) in Knoxville,-- it made me realize that such rhetoric (as espoused by the editorial) was in fact a killing rhetoric, regardless of whether the person writing the editorial was aware of this. The use of the Bible in such a way may or may not provide an actual shotgun, but it arms people with a prejudice that induces and perpetuates fear, hatred and violence. I was struck by the title of the editorial. I grew up immersed with the stories of the gospel. They are very familiar to me. The chorus of the song is a reclamation of the "change" of lifestyle I feel the teachings of Jesus are talking about.
 



© 2010 Sara Thomsen
www.sarathomsen.com

To see the words to this song visit Sara's YouTube page.
Other links:
Unitarian Universalists Respond to Tragedy in Knoxville
Duluth Editorial "Local View: Gospel can bring change into homosexuals' lives"

Yin Yoga Sequence from Yoga Journal

I found this Yin Yoga sequence on Yoga Journal. It is part of a longer article which is worth reading. If you are interested in reading the entire article click here.

Soothe Yourself

In our speed-driven world, yoga is often fast paced. Yin Yoga offers an opportunity to slow down and come back into balance.

~By Lisa Maria, sequence by Sarah Powers

 

Unglamorous Yoga

Although Yin offers balance for yogis who love a more active practice, many students initially find it a turnoff. The poses aren't sexy. The sequences don't offer much to intrigue the mind. And Yin Yoga doesn't play into that sense of accomplishment that keeps some students coming back to the toughest of vinyasa classes every day. 


The pace of Yin Yoga also deters yogis who crave speed. It is an adjustment to go from holding poses for five breaths to holding them for 5 minutes. But within the stillness you'll find the gems of Yin. "Landing in this practice helps you take up residence in the body without a need for it to perform," Powers says. When you stop striving and tune in to what's happening, you begin to truly feel the sensations in your body and mind as they arise.

Once you accept that you will feel many things during a Yin practice—discomfort, boredom, anxiety—and learn to stay with the chorus of thoughts and feelings, your relationship to them will begin to change. You will learn that you have the inner strength to stay in situations you previously thought you couldn't handle. You will see the impermanent nature of thoughts and feelings as you watch them arise and then pass on their own. And when you stop resisting what's happening around you, you'll gain a sense of liberation and trust in life.

Before You Begin

As in any style of yoga, you may need to modify or abandon a pose. Come out of a pose if it produces a sharp pain or exacerbates a joint strain or injury, if you cannot breathe smoothly, or if you simply feel overwhelmed. An experienced Yin teacher can help you modify any pose with props, which can bring you to a level of comfort you might not otherwise be able to achieve.

Powers says that the breath is your best guide: "If your breath feels tight, shortened, or jagged, if you're holding it, or if you're involuntarily in survival mode, pushing your way through your hold time rather than being curious and interested in the experience, it's a good idea to come out."

With the exception of Seal and Saddle, begin by holding each pose in this sequence for 1 to 3 minutes. Eventually, you can build up to 3 to 5 minutes. Seal and Saddle may require that you begin with a shorter hold of 1 minute, eventually building up to 3 to 5 minutes.

Butterfly

Benefits Lengthens the inner groins and lower-back muscles; increases range of motion in hips.
Instructions Sit with the soles of your feet touching, about a foot in front of your pelvis. Keep your sacrum tilted slightly forward. If your hips allow it, lean forward. When you reach an appropriate edge, let your back round gently.
Modifications For knee or hip strain, support the thighs with blankets or bolsters. For neck strain, support the head with bolsters or hands. For sacroiliac strain or disk displacement, lie with your back on the floor and feet on a wall.
Contraindications Knee strain or sharp back pain.

Saddle (do Sphinx if you have knee issues)

Benefits Restores and maintains the arch of the lower spine; restores and maintains full knee flexion; lengthens quadriceps.
Instructions Sit on your heels, knees slightly wider than hip width. Moving slowly and evenly, lean back until you reach an appropriate edge. You may be able to bring your head or even your upper back to the floor; otherwise, place a support (blankets or a bolster) under your middle and upper back. Come out of the pose on an inhalation, using your arms and abdominal muscles and trying not to torque to one side.
Modifications For knee pain, sit on a low support; in addition, place a thin towel directly behind the knees, between the calves and hamstrings. For ankle pain, place a towel or blanket roll at the bottom of the shins.
Contraindications Limited knee flexion or sharp back pain.

Seal

Benefits Restores and maintains the arch of the lower spine.
Instructions Lie belly-down with your forearms on the floor in front of you, shoulder-width apart. To go deeper, place your hands about a foot in front of your shoulders and turn them out. Straighten the elbows. To lessen the intensity, take the hands farther away from you. Exhale to come out of the pose.
Modifications To decrease sensation in your lower back, try engaging or releasing the buttocks and varying the space between the legs.
Contraindications Disk displacement or sharp back pain.

Shoelace

Benefits Stretches external hip rotators; opens the groins and the lower back.
Instructions Begin on all fours. Cross your right knee behind your left so that your right knee and shin come to the floor, then sit back between your feet so that your knees stack on top of each other. If your lower back rounds, sit on firm folded blankets to keep your sacrum tilted forward. If your hips allow it, lean forward, letting your upper back round gently.
Modifications For discomfort in the lower knee, do the pose with that leg pointing straight forward. If the hip sensations are overwhelmingly intense, sit on blankets or bolsters and use your hands on the floor to bear some of your weight.
Contraindications Knee pain. Omit forward bending if you have sciatica or disk displacement or are in your second or third trimester of pregnancy.

Dragonfly

Benefits Opens the hips, groins, hamstrings, and lower back.
Instructions Sit with your legs spread 90 to 120 degrees apart. If your lower back rounds, sit on firm folded blankets. If possible, walk your hands forward with a straight back. Rest on a bolster if needed. When you reach an appropriate edge, let your back round gently.
Modifications For pain at the back of the knees or painfully tight hamstrings, bend your knees; you can also place a rolled blanket or towel behind each knee or engage your quadriceps. Alternatively, bend toward one leg at a time, either facing each leg in turn or sidebending over each leg.
Contraindications For lumbar disk displacement or sciatica, remain upright.

Reclining Twist

Benefits Stretches, rotates, and releases tension around the spine.
Instructions Lying on your back with your arms straight out at shoulder height, bend your left knee and draw it toward your chest; then draw your left leg to the right and let it descend toward the floor. Gently draw your left shoulder toward the floor as well. Experiment with the following: moving the knee closer to your feet or your head, extending your left arm overhead, and keeping your head neutral and turning it to each side.
Modifications For lower-back sensitivity, bend both knees in the twist. For rotator cuff injury or other shoulder pain, use blankets or a cushion to support the shoulder that you are twisting away from.
Contraindications Continued shoulder pain or sharp lower-back pain.

Happy Baby

Benefits Opens the hips, groins, and hamstrings.
Instructions Lying on your back, draw both knees toward your chest, shoulder-width apart. Aim the soles of your feet straight toward the ceiling, making your shins perpendicular to the floor. Grasp the soles of your feet (from the inner or outer edges, whichever you prefer) or your toes, and actively draw your knees toward your armpits. Experiment, first allowing your tailbone and sacrum to curl up toward the ceiling, then drawing them more toward the floor.
Modifications If holding the feet is uncomfortable, hold the backs of the thighs.
Contraindications Pregnancy; neck, disk, sacral, groin, or knee injuries. Finish After you come out of the pose, bring both knees briefly to your chest, then stretch them out along the floor and spend 5 to 10 minutes in Savasana (Corpse Pose) as your final relaxation.

Sara's note: I'm pleased to find more and more Restorative and Yin Yoga information on both Yoga Journal and Yoga + Joyful Living magazines lately. We all have such "busy" lives that taking some time to settle in and listen to our bodies can be more refreshing than pushing through another active practice. Enjoy!

Restorative Stations class coming up Thursday, June 24, 2010

Restorative Stations - Join us Thursday, June 24 at 7 PM

Location: Yoga North
Scheduled Dates: June 24, July 22, August 19
Time: 7–8:15pm
Cost: Drop-in rate/ punchcard*

*Please pre-register. This class requires tons of set-up and I need to know how many people will be attending. Sign up online or call the Yoga North office at 218-722-9642.

You do not need to bring your own mat or any other props except a personal eye pillow (if desired). Wear warm, stretchy clothing.