Tag Archive for: healthy lifestyle

Nutrition and Supplementation for Fortified Brain Power

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So overall, the cons might just outweigh the pros when it comes to using nootropic to increase or decrease quantities of specific neurotransmitters.But that is not to say there’s no way you can effectively increase your brain power with a little outside assistance. The key is simply to switch your focus to your long term brain health rather than trying to get an immediate boost to your intelligence.

And doing this is very easy with the right diet. Diet is absolutely essential for brain health and many of us don’t realize just how critical it is in this regard. Let’s take a look at just some of the nutrients and supplements that you can use to enhance your brain power.

brain

Amino Acids 

Amino acids are the building blocks of protein. When you eat any meat, your brain will break it down into the amino acids and then recombine these to build tissues around your body. These tissues include use in the brain and so consuming more amino acids can be used to actually improve the body’s ability to repair and grow the brain!

But this is not where the importance of amino acids ends.

Amino acids are also crucial for creating many neurotransmitters. For example, l-tyrosine is used to create dopamine, whereas tryptophan (discussed earlier) is used to create serotonin. Others, like l-theanine, can have direct effects on the brain and in this case it’s a somewhat calming effect. L-carnitine meanwhile has an energy boosting effect on the brain by increasing the performance of the mitochondria (more on this in a second!).

As we’ve seen with 5-HTP, it is possible to consume many of these amino acids on their own, in order to trigger immediate changes in the levels of neurotransmitters. However, this leads to imbalances as we’ve discovered and despite popular opinion, this is never a positive thing.

So instead, the best advice is to focus on trying to get a healthy mix of as many amino acids as possible. By simply eating lots of protein, or supplementing with amino acid products, it’s possible to provide the brain with all the materials it needs to create all of the different neurotransmitters as and when it needs them.

This then makes it better at entering every mental state and ensures that you can maximize your focus, concentration, memory and relaxation all at the same time. The best way to conveniently get lots of amino acids? To consume plenty of eggs. Eggs are one of the only ‘complete proteins’ meaning that they contain all of the amino acids that the brain doesn’t create on its own.

On top of this, they also contain choline, which is the precursor to excitatory neurotransmitter acetylcholine. They’re a great source of healthy saturated fat too and seeing as the brain is predominantly made from fat, this is also a very important and beneficial factor.

Vitamins and Minerals 

The same goes for countless vitamins and minerals. These too are used to create a lot of the neurotransmitters that are so highly sought after by people trying to enhance their productivity and focus. Vitamin B6 in particular is used to create a huge number of neurotransmitters. Vitamin C meanwhile is key for increasing serotonin and boosting the mood, while also providing protection against illness (which brings with it cytokines – an inhibitory neurotransmitter).

And there are plenty of other roles for vitamins and minerals too. Iron and vitamin B12 both help with blood flow by producing more red blood cells. Vitamin D helps with the regulation of hormones, especially testosterone. Zinc plays a key role in enhancing neuroplasticity. Magnesium meanwhile helps to combat depression and anxiety. In short, if you are not getting the micronutrients you need, then you are not giving your brain everything it needs to function optimally.And this is why you need to avoid processed foods.

Anything that is very artificial like a Mars Bar, bag of crisps or McDonald’s burger will contain calories to fill you up but won’t contain the nutrients you need to function. You’ll stay alive but you’ll feel tired, sluggish and far less productive as a result. Eat healthy salads, smoothies and lots of fruit and veg and you’ll find that you start feeling healthier and alert. The next best thing is a multivitamin and if you get the right one of these then it can do a lot to improve the function of your brain as well as your overall health and wellbeing.

Vasodilators 

If you’re looking for an immediate brain boost that you can get from safe supplements and foods, then look for vasodilators. A vasodilator is any substance that dilates the blood vessels (veins and arteries). These will allow more blood and more oxygen to get around the body, which in turn will result in more making it to your brain.

A particular favorite among nootropic-fans is vinpocetine because this vasodilator focusses on the brain specifically – and the prefrontal cortex even more specifically. This means you’re getting more energy right to the part of the brain that you use for planning and problem solving and some people describe the feeling as being like ‘a cold shower for your brain’.

Cognitive Metabolic Enhancers 

This is a fancy term for anything that increases your brain’s energy levels and often this means things that will increase the efficiency of your mitochondria. Mitochondria are the energy factories of your cells. They float around inside the cytoplasm and they use glucose and ATP to power your bodily functions – including brain function!

Numerous things can help your mitochondria to perform better and these include CoQ10, lutein, l-carnitine, PQQ and more. In other words, a mixture of amino acids, vitamins, minerals and all kinds of lesser known nutrients available in supplement form.Again, the best strategy is just to eat a very balanced and nutritious diet but you can also increase your energy levels further by using creatine.

Creatine is a supplement that is very often used by athletes and bodybuilders. Its main function is to convert used ATP (adenosine and ADP) back into more useable ATP. In other words, it recycles adenosine which thereby provides you with extra energy to use in your training. The more recent surprise though is that this also enhances brain function by improving the energy efficiency of brain cells.

Basically, it allows the brain to recycle its ATP too, which means you get just a second or two of extra energy at maximum exertion. Studies show that individuals who take creatine get a slight boost to their IQ, so this is definitely a very effective nootropic – and one with zero side effects or risks! Creatine is produced naturally in the liver and can also be obtains from your diet (sources such as beef). However, the best way to see a significant boost is to use it in supplement form – look for creatine monohydrate.

Omega 3 Fatty Acid 

Omega 3 fatty acid is a great antioxidant that is found in tuna and other oily fish, as well as some nuts and various other sources. What makes omega 3 useful for the brain though, is the fact that it can improve ‘cell membrane permeability’. Essentially, this means that it makes the cell walls of the neurons just a little more permeable, thereby allowing things to pass through a little more easily. That includes neurotransmitters, nutrients and more – so it essentially makes brain cells more responsive and thereby gives you a slight boost yet again.

<Antioxidants

Antioxidants are key for looking after your brain’s long term health. These include vitamin C, omega 3, resveratrol and tons of other micronutrients. Essentially, antioxidants work by destroying ‘free radicals’ – substances that damage cells when they come into contact with them and which can even lead to cancer if they make it through the nucleus and cause damage to the DNA!

Consuming antioxidants is thus a very important strategy for your overall health and will also help you to reduce your likelihood of illness by strengthening your immune system. However, what we’re interested in right now is how this can boost your brain power in the long term by protecting brain cells from damage and potentially lowering your chances of developing tumors later in life.

Back Pain Indicators

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Back pain is usually an indicator of an underlying problem. For example, if your back bothers you once and later the pain will stop. Later, the pain may start again. This means you have received the indicator of future problems. The first time you have back pain, you can consider it as a warning that something is not right. You will need to pinpoint exactly where the pain originated, and what you were doing when the pain began.

Once you determine the day the pain started, and exactly what you were doing when the pain began, you will know what to avoid doing later in life. Did you fall? Were in you a car accident? Were you picking up a box?

pain

What Did the Pain Feel Like?

After you have determined what triggered your back pain, you will need to take into consideration the symptoms associated with the pain. Did you feel the pain? Did you feel weakness in the area surrounding the muscles? Did you feel weakness that extended to your legs? Before the pain hit, was your back stiff, or did you feel numbness in the area?

Now that you know what triggered the pain, you can utilize the indicators to discover where exactly the pain started. Was the pain in the top of your back? Did the initial pain cause radiating pain? Did you feel pain around your neck? Was the pain constant or did it come and go? Did the pain shoot to other locations in your body?

How Did the Pain React?

Did the pain increase when you performed certain activities, or moved in a certain way? Did the pain decrease during certain activities or movements? Did the initial injury cause constant pain, or did the pain come and go over time? Were there any long-term problems associated with the injury? Did the pain go immediately, or did it take a while to fade away?

Why You Should Consider These Questions

The answer to these questions can assist your doctor in determining the cause, and fully understanding the condition you are suffering from. If you were in an accident, and were treated by a medical professional, you will want to let your doctor know what tests were performed when you were treated. What was found on the exam, tests, and images taken during the visit?

If you did see a medical professional and they recommended a specific treatment, what was it? Did the treatment help you? If the treatment did help, are you willing to try the same treatment again?

Backpain Caused by Other Conditions

Did your back pain start after having surgery? Maybe it is associated with a joint or musculoskeletal disorder. By letting your doctor know if you have any of these problems, you may help them find a solution to your problem.

Other things you may want to take into consideration is whether your job requires you to lift heavy objects, causes emotional distress, or causes you to suffer serious stress. Are you required to stand for prolonged periods of time, or maybe sit for extended periods of time?

Do you exercise properly, or often? Do you stretch before exercising? How much stress do you endure on a regular basis? Do you perform physical activity in order to relieve emotional and mental stress? All of the problems listed here can cause acute and chronic back pain.

Does Your Family Carry a Hereditary Back Problem?

Once you have asked yourself the important questions above, you need to consider your family history. If there is any possibility of hereditary back problem. If there is, letting your doctor know there is a possibility of this history, it can help him to determine the origin of your injury or pain. Many times, patients ignore this possibility, which causes confusion for physicians.

Recurring Back Pain

If your back pain has occurred before and has recently come back, let your doctor know the answer to the questions above. Let your doctor know exactly what treatments you have tried at home, along with what has worked and what has not.

Doctors commonly recommend rest as a treatment for back pain. They may also make a referral to a chiropractor or physical therapist. These professionals will be able to recommend stretches you can do to release tension from muscles that are commonly overlooked, which may prevent future pain.

It is important that you do not ignore back pain indicators. As soon as back pain starts, take note of it. Discuss the problem with your doctor to help prevent future problems and possible permanent damage.

5 Top Yoga Apps to Use at the Office

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Not everyone is fortunate enough to work for a corporation that offers free yoga classes for their employees on-site. But that doesn’t mean you can’t do yoga at work.

These top 5 apps make it a breeze to take yoga with you wherever you go…including the office.

app

Simply Yoga

This app is great for beginners who want to ease into a practice without others around. Expert instructors demonstrate a variety of over 30 poses, while the preset routines offer users a choice of 20, 40 or 60 minutes. Plus, it’s easy to follow along since this app provides audio that guides you through each step of a pose. The basic app is free, but you can get it even more great stuff with the premium upgrade option.

Daily Yoga

This app focuses on making yoga a part of your daily routine by offering lots of options for the beginner to the advanced practitioner. It also allows you to set goals for yourself, such as learning to meditate or toning your body. If you are looking to improve your overall fitness, you can also take advantage of the other options available with the app, like Pilates. They add new workouts each month, and you can customize your own program and even track different aspects of your fitness like calories burned. The basic app is free, but you can get it even more great stuff with the premium upgrade option.

Universal Breathing—Pranayama

One aspect of yoga is using the breath to steady the mind or pranayama. This app offers courses to help you practice breathing to lift your mood, boost energy, reduce stress and anxiety. The app courses guide you with animations and music to assist in reaching your peak mental health. The cost for this app is $4.99

Pocket Yoga

This app offers users both audio and video instructions as you move through each pose, including pranayama exercises. They have 27 different programs so that you can choose the level of difficulty that’s right for you, and if you are unsure about proper alignment for a pose, you can view their 200 illustrated poses to ensure you are getting the full benefit of your practice. The app automatically tracks your practice, which makes it a breeze to track your progress. This app costs $2.99.

Yoga.com Studio

This well-designed and popular app offers a wide array of programs (37 in total) and gives you the next-best yoga experience than a class—HD videos that show each pose. They provide nearly 400 postures and breathing exercises in their library and 3D muscle images to gain a fuller understanding of how each pose builds and works your body. This app is free for Android and $3.99 for iPhone.

 

Avoid Back Pain by Stretching

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Stretch exercises is a great way to avoid back pain, since it stretches the muscles, joints, bones, etc, thus promoting fluid and blood flow. Stretch workouts include shoulder shrug, triceps, arm, leg, trunk, torso, and other stretches. To help you avoid back pain we can perform a few workouts to help you stretch those muscles.

Starting with the shoulders, stand erect. Rest your hands upon the hips and shrug them shoulders. Rotate the shoulders in slow motion and to the back up to ten counts. Next, perform the same actions; yet rotate the shoulders in slow motion toward the front.

stretch

Working the triceps:

Triceps is the extensor muscles, which require stretching to avoid tension. Stand erect and lift your arm (Right) and rest the tips of your fingers on the shoulder. (Right) Use your free hand and push it against the opposite elbow. If possible, lower the fingers down the length of your back while pushing the elbow. Count to eight and perform the same actions on the opposite side.

Next, stretch them arms. Form a circle. First, stand erect while keeping your feet at shoulder length. Level the arms and stretch them outward in sync with the shoulders. Circle and bring the arms ahead. Count to ten and perform the same actions on the opposite side. Circle the arms largely as feasible.

Now work that torso. Stand erect, keep your feet at in alignment with the shoulders and gradually rotate (Starting at the waist), and then stretching to one side. Stretch ahead and move your body in rotation to the opposite side. Extend back and around again to the opposite side. Continue on each side.

Work that trunk:

Stand erect, keep the feet the length of your shoulders and slightly apart. Bend the knees slightly. Lock the fingers behind the head, and bend starting at the waistline, touching your right knee, joining it with the elbow on the right side. Next, rotate the torso, or trunk, rotating it to the left and then touch your left knee. Extend backwards to you are standing erect again.

Once you are standing erect, slightly move your feet apart and bend the knees somewhat. Lift your arms to the height of your shoulders and grip the hands while turning to the side, starting at the waistline. Hold, count to five and do the same on the opposite side. Next, keep the hips and legs motionless as you turn the upper section of your body, only.

Stand erect, while extending the hands down at the sides. Bend the knees somewhat and gradually lift the arm as far as you can reach over the head. Slowly, glide the free arm, sliding it down to the leg, and pull the arm so that it is over the head as high as you can reach. Push down and onto the thigh, returning to standing position. Continue on the opposite side and do three reps.

Stand erect, keeping the feet at length with your shoulders. Bend the elbows at the height of your shoulders. Join your fingertips and gently fling the arms toward the back, staying consistent with the height of the shoulders. Continue the action on each side, counting to ten as you move along.

Continue:

Stand erect, and grip your hands, joining them and extending them behind the back. Lift the hands up and out as high as you can reach. Count to five and lower. Stand erect and keep the feet at the length of your shoulders. Bend the knees somewhat and lock your fingers, while raising the arms to the height of your shoulders. Once in position, push the arms ahead. Do not lean to the front. Stretch and count to ten. Perform the same actions, counting to five.

Safety Precautions When Using Edible Flowers

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Growing your own edible flowers can be a fun and interesting hobby that will add wonderful tastes, colors and nutrients to your diet. However, they are not for everyone.

Starting slowly is the safest way to decide whether they are right for you.

flowers

Health Issues

Those who have seasonal allergies might react to eating edible flowers, so they should exercise caution. Watch out for trouble breathing or a swollen tongue. In terms of preparation, in most cases the pollen from the flowers should be removed, to reduce allergens and improve the flavor overall.

Know Which Are Edible

Some flowers look and smell gorgeous, but are poisonous. Others might not look too appetizing, but are great to add to recipes. A good book on edible flowers can get you started. So too can buying small amounts of dried flowers. In this way, you can explore what each tastes like. Then you can decide if you would like to grow and harvest them yourself by setting up a container garden indoors, or flower garden outdoors.

With so many to choose from, it will take some time to find your favorites, but it can be a fun and tasty journey of exploration.

Slowly Add Them to Recipes

As with most plants, edible flowers can have various digestive effects – including a laxative one. Gas and upset stomach can also occur when trying new foods. Eat small amounts first to see how well the flowers agree with you. You might like to keep a food journal to note your results.

Avoid Pesticides

The best thing about growing your own edible flowers is that you can go organic. Certain flowers and herbs serve as natural insect repellents, such as mint and rosemary, so you can keep bugs at bay.

Be Careful with Composting

Compost is organic matter from food, such as orange rinds, tea leaves and so on, that are used to fertilize plants. Always put your compost on the soil, never on the leaves or flowers of your plants.

Get a Detailed Book

A detailed book of edible plants should have a photo, the English name, the Latin name, and basic details about the care of the plant. Use sticky notes to help you identify the plants you have tried that you like the taste of, and be sure to bring the book with you to your local nursery or garden center when you visit to buy seeds or plants.

Above all, check which parts of the plant can be eaten, and how they should be prepared. For some, it might be the flowers only; for others, the leaves as well.

Be Sure You Get the Species Right

Some edible flowers are part of a larger family of related plants, some of which might be poisonous. When buying seeds or plants, use the exact Latin name of the species listed in the book you are using.

Keep the Seed Packets and/or Plant Tags

Be sure to keep these items so you have instructions on care and feeding readily and hand.

Label or Tag Everything

The last thing you want is to get confused and ruin a recipe because you have put in the wrong flowers.

Choose the Right Fertilizer

When growing these plants, you are going to be prolonging the harvest and keeping the flowers active for longer than they would be in nature (when they turn to seed and then never flower again until the following year). There are lots of fertilizers available, but aim for an all-natural one like liquid seaweed or cocoa mulch to keep the nutrition levels in the soil high throughout your growing period.

Test Your Soil

If you have a garden, take a sample to your local garden center to have it tested. In this way, you can be sure you are making the right choices of plants and will get healthy blooms that will not get mildewed and become inedible.

Follow these precautions to get the most out of your harvest.

Cooking with Edible Flowers and Herbs

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Cooking with edible flowers and herbs can be a wonderful new way to add flavor and interest to your favorite recipes, and to branch out to try new recipes.

Here are some tips to help get you started.

cooking

A World of Flavor

There are many edible plants with wonderful tastes and visual appeal. Taking the time to research what is edible and which recipes it can be used in will not only add variety to your meals, but also phytonutrients (plant nutrients), vitamins and minerals.

In terms of herbs, just take a look at any spice rack in a supermarket, and chances are you will see both old favorites, like oregano and basil, with new, intriguing herbs lie borage and cilantro. Most herbs can be grown at home in containers or in the garden. They will be cheaper than store bought, and delightful-tasting when used fresh.

You can also dry your harvested herbs, which will be a lot less expensive than commercial brands. Best of all, your own herbs will be organic and pesticide-free.

Traditional Recipes

Our ancestors wasted nothing. They started as hunter-gatherers, and through a process of elimination, discovered which flowers and herbs could be eaten. This knowledge got passed down through the centuries, and eventually made it into the earliest cookbooks. Many of these are free online, so you can discover popular dishes from the Middle Ages, or how Shakespeare would have dined.

A World of Recipes

There is also a world of cuisines to explore, each with their own herb combinations. Italian food, Indian, Thai, Chinese… learning about the herbs and spices used can help you add variety to your weekly meals, without expensive restaurants or takeaway.

Soups and Stews

Soups and stews are an excellent way to cook for two reasons. The first is that everything goes into one pot to simmer, for easy cooking and clean-up. The second is that everything is cooked together, so no nutrition is lost.

Soups and stews tend to also be very hearty and filling. They are ideal during chilly weather. Chances are you won’t overeat either, because the food will be so flavorful and satisfying.

The herbs you use will depend on the main ingredients in the soup. For lamb, seasonings like sage, rosemary and thyme will enhance the food. Just add a range of vegetables such as peas and carrots, and some wedges of potato for a complete meal.

Sauces

One of the most popular sauces is Italian tomato sauce to pour over pasta. You can make your own in minutes with some fresh tomatoes that have been cored and quartered, and some oregano, basil and a dash of olive oil. Some people lightly sauté the herbs in the olive oil to release more of the flavor.

Other sauces can liven up chicken, fish and beef. It is all a question of learning which herbs you prefer, which can be a fun journey of exploration.

Garnishes and Decoration

Edible flowers and herbs have also been used for centuries to make food more attractive, in addition to adding flavor if the items used are intended to be eaten. You can add flowers to ice cubes to add beauty and flavor to a pitcher of drinks, or a platter of cheese. Your salads can take on new and vibrant colors with the help of nasturtiums and other edible flowers.

Desserts

Edible flowers and some herbs were also the foundation of the desserts our ancestors loved. Rose petals and rose water were highly prized and used in many different recipes. Violets and other flowers were candied and eaten as is, or used to decorate cakes and puddings. Jellies were also very popular, and were both tasty and nutritious.

Drying Edible Flowers and Herbs

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Edible flowers and some herbs can be delicate, but learning how to dry them properly can ensure you make the most of each harvest.

Some people swear by a commercial food dehydrator, but if you don’t want to go to the expense, there are simple ways to dry your flowers and herbs.

herbs

Know What Is Safe to Eat

Safety first. Take the time to research what is safe to eat, and what it can be used for. In some cases, you can use the flowers, in others the leaves. Sometimes with herbs, you might be able to use the entire plant. There are many websites online with free information.

If you tend to have seasonal allergies, you might wish to avoid eating flowers. Most people should avoid eating the pollen, in order to avoid allergic reactions and to improve the taste of the flowers.

Good edible options include roses, mums, nasturtium, lavender and pansy.

Know What You Like

Edible flowers and herbs are very much a personal taste and preference. Think about the kind of herbs you use in your cooking these days, and how handy it might be to grow your own. As for flowers, check the descriptions of common edible flowers in relation to taste, whether they are sweet or savory, and so on. Then you can start planning your growing, harvesting and drying.

Choose Flowers and Herbs That Dry Well

Not all edible flowers and herbs dry well, so choose ones you know will be hardy enough to survive the process, and ones you use regularly.

Hang Them Upside Down

Hanging the flowers and herbs upside down on a rack in a cool, dry place will help preserve them. They should be completely dry when you start; that is, with no dew on them. You can tie them into loose bunches with some cotton thread and hang them by the thread from hooks. They will usually take four to seven days to dry completely.

Once they are dried, you can remove flowers, leaves and so on from the stems and harvest the edible parts of the plant. For flowers, cut them in half and clean out any pollen or other inedible parts.

Store your harvest in cool, dry containers. Be sure to label each one so you don’t get any surprises when you use them in cooking.

Using Your Own Oven

Set your oven to 140 degrees F. Line some cookie sheets with paper towels. Lay the herbs in a single row on the towels. Heat for about 30 minutes, then check on them and turn them over. Heat through for another 20 to 30 minutes, but do not allow them to burn, or else all their nutrients and their taste will be gone.

Trim the edible parts and store in a cool, dry place.

Keep Things Dry

No matter which method you use, be sure the flowers and herbs are completely dry before storing them. Otherwise, they will develop mildew and become useless.

Recipes

There are many recipes that call for dried herbs, so have fun experimenting. As for edible flowers, you will need to do some research, but you should be able to find a range of soups, stews, sauces, salads and desserts. Dried herbs are three times stronger in taste than fresh, so use sparingly.

Reduce Back Pain – Taking Action

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Each bone within the structures of the skeletal muscles plays a vital part in our health. If any of these bones, muscles, tendons, etc. are disturbed it can lead to serious back problems. Back problems include slipped herniated disks, broken back, fractures, and so on. Each condition is caused from a string of actions, activities, incorrect movement, overexertion, etc., which exceptions include disease.

Back pain is complex, since various aspects of the human makeup creates such pain. For instance, connective tissues can lead to serious back pain, quicker than bursa bruising. The baffling mechanisms behind back pain has lead scores of doctors off shore, since many struggle to see that the central nervous system alongside the spinal columns play a vital part in back pain creation.

back pain

According to statistics over a million people suffers either minor or severe back pain. About ½ or more of these people could have prevented back pain, and found relief without seeking medical treatment. The other half may endure back pain for their course of their life, since they fail to use practicality in resolving the problem.

In some cases, surgery is performed to correct the problems. However, surgery often leads to major complications, including severe back pain. Go figure, yet surgical procedures are unhealthy and its history has proven this notion. Even if you damage a shoulder ligament or tendon, you can take measures to avert surgery and relieve your pain.

Losing weight could reduce back pain. Obesity is spreading throughout the world and in every corner, thus adding pressure to the muscles, which lead to back pain. “Oh, my feet are killing me,’ which is commonly heard. What this person fails to realize is that he/she may be overweight, wearing the wrong shoes, and overexerting the bearing joints. We can stop this pain in its track by wearing correct shoes, losing weight, and remove excessive weight from the weight-bearing joints and muscles. The problem is more and more people are gaining weight, since our FDA has allowed additives in to meats, which promote cravings. Practicality tells us that organics is the way to stop FDA and meat manufacturers in their tracks, as well as stopping obesity to a large grade.

How to relieve pain from slipped herniated disks?

You can choose the right way or the wrong way to relieve herniated disk damage. The wrong way can include alcoholism and drugs, which lead to bigger problems.

Ultimately, you can ignore the problem, continue adding weight and pressure to the area, and finally spend the rest of your life, lying down. On the other hand, you can learn how to lean and bend correctly, curl to relieve pain, lose weight (If applicable), wear correct fitting shoes, and so forth.

Curling up in a proper fetal position can reduce pain and agony at the back caused from herniated slipped disks. Just lay on your side and curl those knees up to your chest so you can find out for yourself. When you finish, let me know how you feel. When curling into a fetal position, place a cushion or pillow amid your knees and avoid folding tightly. Do not elevate the hips.

Different Ways to Use Edible Flowers

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Edible flowers work great in a range of recipes, from soups and stews to salads. But their vivid colors and pretty appearance can also help you create a whole new level of interest and flavor as you produce more exotic-looking dishes, or use the flowers as vibrant garnishes.

Here are a few ideas for using your edible flowers.

Ice Cubes

Place a flower or two in each compartment of an ice cube tray. Add water and freeze. Add to clear drinks. Also uses fresh flowers as garnish. Depending on what flowers you choose, they can add a lemony tang, taste of cucumber, and more.

Popsicles

Add flowers to your popsicle containers, fill with liquid, add the stick and freeze. You can have a colorful array of sunny-looking popsicles laden with flowers and interesting tastes, such as lemon mint or lavender.

Lollipops

You can make your own lollipops with sugar syrup and sticks. Try to find one perfect flower per pop. You can then arrange them on a stand and dazzle people with the colors.

Candied Petals

Candied violets have been used for centuries, both as a sweet treat and as an elegant way to decorate cakes. Create a box of your own to pass around when guests come, or give as gifts.

Jellies/Turkish Delight

Clear gelatin and some sugar can be the foundation of vividly-colored jellied candies. You can also add rosewater and rose petals if you like, to make your own Turkish delight. Make a tray of it, chill well, and cut into small squares. Toss the squares in some powdered sugar to stop them sticking together.

Cake Decorations

Fresh or dried edible flowers can dress up any cake. You can also use candied flowers. Some people use buttercream frosting and place the flowers around the top and sides of the cake.

Other cooks use fondant icing, a soft sugar paste that you roll out until it is large enough to cover the cake you wish to frost. Consider scattering flowers and petals onto the fondant as you give it a last roll out before you place it on top of the cake.

Use edible flowers as charming cupcake toppers. You can also make frosting from the flowers, such as rose.

Cookie

Make your usual sugar cookie dough. Roll it out, cut into cookies, and roll a fresh flower into the top of each cookie. Use a variety of blossoms and you will be able to create a stunning-looking cookie platter.

Garnish for Serving Platters

Garnish can really make your platters stand out, such as cheese and fruit or dessert platters.

Cocktails

Some liquors can be enhanced with flowers, such as adding them to a bottle of vodka. You can also create various syrups out of edible flowers to add color, flavor and consistency to cocktails and mocktails (you can use seltzer instead of alcohol in most cases).

Teas

Some edible flowers and botanicals like hibiscus and rose hip are actually the basis for most commercial herbal teas on the market, so you can have fun experimenting with different blends. The most basic herbal tea can be made with fresh or dried chamomile flowers. It is pretty, and good for the digestion.

Yogurt Parfaits

Layer the flowers with layers of yogurt, and perhaps some granola or nuts, for a light, refreshing dessert or breakfast.

Use these and your own ideas to brighten up your dishes with edible flowers.

2 Yoga Breathing Techniques that Improve Focus at Work

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Breathing exercises or pranayama is a vital part of any yoga practice. Use these techniques at work when you can’t seem to get focused or when you’re feeling overwhelmed.

breathing

Nadi Shodhana pranayama (Alternate Nostril Breathing)

This breathing exercise is used to cleanse and rejuvenate your Nadi or subtle life force channel. It relieves pent-up stress in the body and soothes the nervous system, so you feel calm and can concentrate with laser focus.

Sit up straight and relax your shoulders. Connect the tips of your index and middle fingers of your right hand in between your eyebrows and place your touching ring and little finger on your left nostril and your thumb on your right nostril.

Inhale deeply and then gently press your thumb down on your right nostril so that no air can escape. Now, inhale in through your left nostril and then press the left nostril closed with your ring and little fingers. Remove your thumb from your right nostril and breathe out from the right nostril. Next, breathe in through your right nostril and exhale from the left.

Now you have completed one complete round of Nadi Shodhana pranayama. Complete nine rounds by breathing alternately between the nostrils as you did above. You may wish to keep your eyes closed during this pranayama to further relax your nervous system by closing down stimulation through the eyes. Practice breathing this way deeply and smoothly.

Bhramari pranayama (Bee breath)

This pranayama helps you bring your mind back to the present moment when your mind is scattered or overwhelmed. Bee breath wards off unnecessary thoughts and drives you to the present moment. Being in the present allows you focus on the job at hand instead of thinking about past or future.

You will hum the sound “hmmm” which is part of the “Om” sound—the healing sound of the universe. Practicing this breathing exercise allows you to reset your mind so you can focus on the now. It will leave you feeling refreshed and ready to tackle your next project.

Sit up nice and tall and close your eyes. With your eyes closed, observe the sensations in your body. Go within and find your stillness. After a few minutes, gently place your index fingers on the cartilage on your ears to close them.

Now, take a deep breath in and as you exhale, close up your ears by gently pressing on the cartilage and begin humming with the sound a bee makes in a high pitched tone. Continue breathing in and then on the exhalation, humming. Do this three to five times.