Although we, women, become more powerful, stronger and wiser as we grow inward, it seems to be that our bones love to grow backward: they tend to become weak, bristle, and porous as we age. However, it is here when our power, strength and wisdom must come into action. Starting taking care of your bones at this very right moment, regardless of your age and circumstances will help prevent, minimize and even reverse one of the main effects of aging, bone density loss.
I know it is inevitable not to get cut off by your daily responsibilities, tied schedules, multiple commitments, personal and emotional affairs, physical, mental and emotional stress as well as your poor eating choices, but it is also true that it is on your hands to stop your busyness and start visualizing the big picture in order for you to give priority to what matter the most: your health. Taking small, but consisting steps towards your health and wellness will get you fully armed and prepared to receive your golden years gracefully and healthfully.
And one of the most powerful ways to preserve your bone health is by practicing yoga in a safety way. New researches have shown that yoga can outweigh the hormonal effects of age on your bones. That is because each time you practice a yoga pose, you are potentially building new bone due to the fact that yoga is a weight-bearing kind of exercise that allows you to hold up your own body weight against gravity. This puts mild stress on the bones, therefore, keeps them strong and stimulates bone growth.
Said this, here I want you to think and believe that it is never too late to increase your bone mass, or build new healthy bones by using your muscles and improving your eating habits. Caring of your bones, at any age, starts now and the now is the best time to focus on increasing your bone mass reservoir, so go get your yoga mat, wear your comfy yoga pants and your favourite t-shirt because here I am going to give you 7 simple, but powerful yoga poses that if practiced for 15 minutes 6 days a week will help you maintain your bone density as well as preventing and even reducing bone loss.
How to do:Standing with your feet 10cm apart, raise your hands over the head, interlock the fingers and look straight. As you inhale slowly, stretch the arms upwards. Keep stretching till you are on the tip of your toe. Hold to pose for 20 counts. Exhale as you lower your hands and bring your toes back to the floor slowly. Repeat 6 times. Rest for 20 seconds. Duration: 2 minutes.
How to do: From Tadasana, inhale and raise your arms directly above the head and interlock the fingers with the palms downward. Exhale and bend forward slowly from the hips, keeping the trunk, head and arms in a straight line. Raise the left leg straight back to get into pose. Keep the leg in one line with the trunk. In the final position the left leg, trunk, head and arms are all in one straight, horizontal line. The right leg is straight and vertical. Bend your right knee slightly. Hold the pose for 20 counts. Exhale and slowly return to the starting position. Relax for a few breaths. Repeat the pose with the other leg, twice each leg. Duration: 2 minutes
How to do: Begin in Tadasana pose turn to the left, exhale as you step your feet wide apart, about 4 to 5 feet. Check to ensure that your heels are aligned with each other. Turn your right foot out 90 degrees, so your toes are pointing to the top of the mat. Pivot your left foot slightly inwards. Your back toes should be at a 45-degree angle. Inhale and raise your arms to the side to shoulder height, so they’re parallel to the floor. Your arms should be aligned directly over your legs. Palms facing down. Exhale and bend your front knee. Align your knee directly over the ankle of your front foot. Your front shin should be perpendicular to the floor. Sink your hips low, bringing your front thigh parallel to the floor. Keep your back leg straight. Turn your head to gaze out across the tip of your right middle finger. Hold for up to 30 counts. To release, inhale as you press down through your back foot and straighten your front leg. Lower your arms. Turn to the left, reversing the position of your feet, and repeat for the same length of time on the opposite side. Relax for few breaths. Repeat each size twice. Duration: 3 minutes.
How to do: Start with a plank pose, slowly shift the weight of the body to the front. Your shoulders should align with your wrists. Lower your arms slowly till the forearms touch the floor. Keep your palms on the floor and give a press to the floor. Your head should be downwards gazing the ground. Knees and back should be in a straight line. Your elbows should be directly under your shoulders, upper body paralleled to the floor. Slowly pull your abdominal muscles in when you inhale. Hold the pose for 20 counts. Relax the abdominal muscles and the whole body on the floor while you exhale. Relax for a few breaths and repeat 4 times. Duration: 2 minutes
How to do: Bring your body into Santolanasana (normal Plank Pose) Make sure that your hands are underneath your shoulders. Your arms and legs should be straight. Put the weight of your arms and shoulder onto the right side only. Find the balance. Separate your fingers from each other and distribute the weight onto your hand equally. Lift your left arm up while placing your left foot onto your right one. Stretch your hand towards the ceiling so that both arms are in one line. Look up at your left hand and hold this pose for 30 counts then come back into Santolanasana and rest in Child Pose for 20 counts. Repeat twice each side. Duration: 2 minutes.
How to do it: From Tadasana pose, exhale as you bend your knees and move your hips back as if you were sitting down on a chair. Draw your lower abdomen in and up to support your lower back. Send your hips back rather than your knees forward, so that you can still see your toes. Inhale as you raise your arms up around your ears and soften your shoulders. Keep reaching higher, while sitting lower. Hold the pose for 20 counts. Come back into Tadasana. Exhale, as you press your feet down to straighten your legs and then bring your arms down to your sides. Relax for few seconds and repeat 3 more times. Duration: 2 minutes.
How to do it: In tadasana, bring your right foot to the top of your left thigh in Ardha Padmasana (half lotus). Inhale and wrap your arms around each other as in Garudasana, with the right arm on top. Exhale and slowly bend your left knee as you were sitting on a chair. The left knee must be aligned with the toes. Slightly bend your torso forward keeping your back straight. Inhale and hold the pose for 10 counts with normal breathing. Exhale and come up to the straight position with two feet on the floor. Rest for few seconds and repeat 3 more times alternating the legs. Duration: 2 minutes.
In addition to all general well known benefits of a daily yoga practice such as: greater flexibility, stronger muscles, better posture and balance, emotional and physical stress relief as well as self-esteem booster, you can now add bone health to this list. Remember: Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga. Namaste.
We do not exactly what is going in the outer world right now and it seems we do not have control over it either. However, it feels like we must be warriors of all times and act upon what we can control and that is what we will put in our body, mind, and heart from now on in order to strengthen our immune system and win this battle we all are currently living in.
What about making this Warrior Green salad packed with vitamins, and minerals, all micronutrients necessary to overcome this pandemic in optimal health? Let’s be strong enough to quit on our comfort foods during this period and stick on nutrient-dense foods instead.
Spring mix greens, red cabbage cherry tomatoes and yellow and orange bell peppers are excellent sources of antioxidants such as in vitamin C and bioflavonoids and carotenoids to form vitamin A. They also contain vitamin B6 and K, packed with dietary fiber and have a trace of minerals like iron, calcium, magnesium, phosphorus, copper, and zinc.
What you need:
What to do:
Place all the salad ingredients in a salad bowl and pour the dressing at the top. Serve as a side dish and eat with your favorite lean animal protein or serve at the top of a bed of cooked quinoa. Enjoy!!
Have you ever noticed how some people, and that includes me, eat crunchy food truly out loud? Crunch, crunch and every crunch is like a scream saying: “hey, I am here, look at me,” or “don’t get close or I am going to snap back at you.”
If more than often you crave for crunchy, salty, spicy or sweet snacks at the end of a hectic day, very likely you are just looking to release tension, some kind of madness or frustration or just to pat yourself on the back for a job well done. However, munching too much on fatty, salty or sweet comfort food every time you feel like to release tension might not be a very healthy habit. The good news is that there are many healthy homemade crunchy snacks you can munch on to let go of madness or simply to reward yourself.
These super crispy and tasty flax seeds crackers will help you get back to your center after a stressful day and experience that emotional comfort that you might be looking for, but without adding extra pounds or suffering stomach cramps, and still with that zest of a healthy crunch.
What you need:
How to make it:
Mix flaxseeds, sesame seeds, sunflower seeds, and pumpkin seeds with water. Let sit for about 2 hours. Preheat a dehydrator to 104-113 degrees (40-45C). Drain the seeds and place in a bowl and add the salt, lemon juice, and chili flakes. Mix together and spread a thin layer on one of the trays with parchment paper. Divide the spread with a knife into smaller squares or triangles. Let them bake in the dehydrator for about 5 hours. Bring the heat up to 125/134 degrees and keep baking them for another 2 hrs or until they become really crispy and crunchy. Remove from the dehydrator and start crunching yum out loud!
If you have recently had some digestive issues or haven’t visited the happily-ever-after place as often as you used to, you are not alone. Unfortunately, during this hard time, we all are prone to suffer constipation and inflammatory diseases more often than not due to poor nutrition, lack of healthy gut bacteria, dietary fiber, exercise, sunlight, and lots of worries, depression, stress, and fear.
In the face of these frightening circumstances, it is totally natural that our body activates the sympathetic nervous system response in order to fight or flight before an imminent threat. In a matter of nanoseconds the body decides if it will fight or flight and during the process our levels of cortisol go up, digestive processes slow down, blood pressure goes up and heartbeats speed up. Our immune system weakens and we become more vulnerable to illness.
However, a strong and healthy body always fights back and flees if it doesn’t have strong troops to protect it. I want you to fight back stronger than ever and not retrieving as an option.
A healthy and wise way to start building a strong army and enlisting new soldiers that can stimulate your gut health is by drinking a pre-digestive bitter green smoothie every morning so that you jump start your day feeling energetic and vibrant for your soul to thrive
My pre-digestive bitter green smoothie made with whole fresh fruits and whole bitter vegetables is packed with dietary fiber and enzymes to help you reactivate your digestive system, stimulate gastric juices, and provoke peristalsis (relaxation of the muscles of the intestine) for healthy elimination of waste.
What you need:
½ small Indian or Chinese bitter melon** (remove the seeds with the back of a tsp)
1 cup dandelion greens
½ cup watercress
¼ fennel medium
½ cup pineapple
Nopalcan (nopal cactus powder)
1 small piece of fresh aloe vera
1 tsp lemon juice
**Bitter melon, fennel, watermelon, and dandelion are considered natural digestive boosters due to they stimulate the bowel, relieve constipation and support the immune system. On the other hand, pineapple contains bromelain a dietary enzyme that helps breakdown proteins into single amino acids for better digestion and absorption. Nopal cactus packed with dietary fiber, helps regulate levels of cholesterol and blood sugar in the blood, stimulate the bowel, relieve constipation, clean the intestine, and decrease inflammation. Dietary fiber is also the type of prebiotic that feeds the friendly bacteria in your gut, which is responsible for producing nutrients for your colon cells that lead to a healthier digestive system. Aloe vera is a digestive aid that may help reduce constipation.
What to do:
Blend all ingredients with warm water and drink them in the morning in an empty stomach.
This pre-digestive bitter green smoothie will make you experience again that happily-ever-after feeling that you may be missing all this time.
On my daily video call with my mom in Mexico, we were showing at each other our dishes and as usual, she came up with a saying: “The kitchen is life because that’s where our food comes from.”
We should eat to live rather than living to eat and although eating healthy and clean demands time, some kind of sacrifices, and a strong commitment to remain healthy, vibrant, fit and joyful, it is also true that eating wholesome foods comes with amazing rewards: not only makes us feel healthy and vibrant but also makes us feel great about ourselves and the conscious choices we make, knowing that there are so many other options to choose from out there.
I love to take time to craft my salads and experiment with all kinds of dressings so that my gut can enjoy the last result.
Although this Radish Greens/ Mandarin salad seems to have more radishes and mandarin than greens, it actually had the right balance of sweetness and bitterness.
What you need:
– The greens of two radish bushes
– Segments of 3 mandarins thin tough skin removed
– 5 medium radish roots spiralized
– Toasted coconut flakes to taste
– Segments of 2 mandarins
– Olive oil
– Garlic/Onion to taste
– Himalayan Salt
– The juice of one lemon
How to prepare
Place all the salad ingredients in a bowl. Blend in a blender all the dressing ingredients until smooth and pour it at the top of the salad.
The early Greeks possessed the solution for preventing constipation. The ancient Aztecs held the secret for a healthy gut and in these days we all have access to the master key for eternal youth and weight-loss. Here I will explain how by eating enough dietary fiber a day you can manage your body weight successfully and sustainably.
As a quick reference guide, fiber is that part of the fruits, seeds, vegetables, whole grains, and other edible plants that is not digested in the gastrointestinal tract by human digested enzymes, but it plays a very important role in the digestion process. It is not a nutrient, but it is a form of carbohydrate that doesn’t count calories.
Dietary fiber refers to the two different types of fiber, soluble and insoluble and your body needs both.
1. Soluble fiber is the kind of fiber that turns into a gel in the presence of water. This process slows digestion for a more effective absorption of nutrients. Soluble fiber is found in oat bran, barley, nuts, seeds, and all legumes as well as in some fruits and vegetables. It can also be found in supplements such as in psyllium.
2. Insoluble fiber does not dissolve in water. Therefore, it helps food pass quickly through the stomach and intestine while it adds bulk to the stool and makes it softer for easy and effective elimination. Insoluble fiber is found in foods such as wheat bran, vegetables, and whole grains.
Most foods contain both soluble and insoluble fiber, but they are usually richer in one type than the other. Therefore, in order for you to receive the miraculous health benefits of eating fiber:
Eating enough dietary fiber from a wide range of fruits, vegetables, seeds, and nuts can help you:
In the Western world, people consume more food than their body’s biochemistry can take in a day to fuel the body with energy. A percentage of this surplus energy – calories – is then stored as body fat. In order to reverse this situation and experience weight loss effects in a healthy sustainable way, you need to supply your body with nutrient-dense foods in the right amount based on your daily energy requirements so that your body receives quality nutrients while it draws on its emergency stored surplus fat.
Therefore, having an adequate daily intake of dietary fiber from nutrient-dense and whole living foods will help your body shed surplus fat in the following ways:
This is why dietary fiber is an important component when it comes to preserving your gut health, managing your body weight, and maintaining your overall health. Eating fiber-rich foods offers physiological, psychological, and intellectual advantages as you will experience feelings of fulfillment, satisfaction, complete health, body lightness, youth, and joy. The benefits of eating more dietary fiber start in the mouth, continue in the stomach, extend to the blood, and reach the colon to finally have a happily-ever-after end – healthy stools – which are, to me, the clearest proof of a healthy gut.
Healing of the gut and caring of the soul are, both, the foundation of my wholistic practice. The Synergic Living’s services and products have been designed to help you repair and heal your gut, rediscover and honor your soul as well as becoming aware of your thoughts and feelings so that you can use them to grow and thrive as a human being.
Body-mind-soul when working together in synergy become the art of being in harmony within one’s self. At Synergic Living, our goal is to help you discover and develop the skills and talents that are already within you so that you can experience vibrant health, authentic joy, profound love, inner peace, true bliss, rightful wholeness and ultimately, timeless wisdom.
These are the 6 Synergic Living approaches that aim to reach our goal of helping you live a life in harmony with your true self, your soul:
I just can’t wait to work and walk with you on your journey towards living as a healthy, loving, joyful and peaceful human being in harmony with your innermost nature – your soul.
With much love,
Refer to the article “The Gut-Soul Connection: To heal the gut fulfill the soul” for more information on the gut/soul connection.
Who doesn’t want to stop relying on sweet goodies & drinks to get through dread afternoons overall in stressful times? Who doesn’t want to lower blood sugar level & the risk of disease? Who doesn’t want to lose weight, reach a healthy one, and keep it off? Who doesn’t want to feel and look younger than the chronological age? I do, but I have to be honest, it requires a lot of willingness and perseverance, passions and dedication, love & respect for one’s body to start changing old eating habits and start adding new ones to transform old patterns into a new way of eating. It is true that it is hard & takes time to acquire a new way of thinking, but it is not impossible!
The good news is that there are plenty of alternatives to start making small changes toward a total transformation without sacrificing our palate & I venture here to say that my Hazelnut Cocoa Brownies are one of them!
I prepare them while on a quick WhatsApp conversation with my new IG friend @cinthyaq from London and had them as a snack while enjoying live music at the park with great friends, not without enjoying two “quesadillas de queso” each and a jar of fresh strawberry water first!
I made them with what I have handy and no recipe followed just my intuition, so I will improve them one of these days.
What you need:
3 cups homemade flourless mix (coconut, arrowroot flour, nopal cactus powder, ground sprouted lentils, mung beans, buckwheat)
7 dates soaked
1/4 cup olive oil
1/2 cup hazelnut (or almonds, walnuts, Brazilian nuts) soaked
1/4 cup almond milk
A pinch of baking soda & Himalayan salt
1/4 cup cocoa powder
How to prepare
Place flour on a bowl. In a food processor process the dates, nuts, cocoa, salt, olive oil, and milk until smooth. Mix it with the flour in the bowl. Add more milk as needed. Blend thoroughly until it becomes creamy. Grease an oven tray and extend the mix on it. With a knife cut it in squares. Baked for 30 minutes at 350 degrees Celsius. Let them cool down and enjoy!!
Have you started making true changes to reach your healthy body weight?
If you wonder what the difference is between a green juice or a green smoothie, the answer is in what it makes a smoothie smooth: the amount of fiber.
Although, both juicing and blending methods offer tremendous amounts of macro and micro-nutrients and are two efficient ways to consume more of the daily recommended intake of dark leafy greens, vegetables, and fruits in one shot, each one of them has their own unique way of releasing their health benefits into the body, being the fiber factor the main difference between both.
Neither one is better or healthier than the other one. However, it is important that we recognize the advantages and disadvantages that each of them has so that we know why, how and when to drink a juice or a smoothie, when it comes to maintain our health, prevent disease or heal our body. Let’s start.
GREEN SMOOTHIES’ PROS
GREEN SMOOTHIES’ CONS
GREEN JUICES’ PROS
GREEN JUICES’ CONS
If you are definitely having trouble digesting fiber or if you are looking for a faster way to absorb macro and micronutrients, go for green juices. However, if you are experiencing glucose tolerance issues, or if you are looking to lose weight or want to sneak your greens within your busy schedule skip the green juices and go for a nutritious fulfilling green smoothie.