Yeast Infection No More

Are You Suffering From Any of the Following Emotional or Physical Symptoms?

• Itching or Burning Sensation In Your Intimate Parts
• Vaginal Odor Or Vaginal Discharge
• Leaky Gut Syndrome
• Arthritis
• Painful Urination or Other Urinary Disorders
• Painful Sex
• Sexual Dysfunction or Impotence
• Depression or Mood Swings
• Chronic Rashes
• Constant Tiredness or Fatigue
• Irritability
• Joint Pain or Swelling
• PMS
• Digestive Pain
• Muscle Aches
• Short Attention Span
• Hand Pain
• Hip and Knee Pain
• Headaches or Constant Migraines
• Constipation
• Unexplainable Lack of Energy
• Acne or Rosacea
• Respiratory Infections
• Bloating or IBS
• Hypoglycemia
• Menstrual Pain
• Skin Lesions
• Shortness of Breath
• Food Allergies
• Learning and Memory Problems
• Increased Craving For Simple Carbohydrates
• Eczema
• Jumpy Legs
• Blurred Vision Or Brain Fog
• Oral Yeast Infection (Oral Thrush)
• Male Yeast Infection
• Yeast Infections in Your Toe or Fingernails
• Unexplainable Feeling of "Not being yourself"

Former Yeast Infection Sufferer Reveals The Only Holistic System In Existence That Will Show You How To Permanently Cure Your Yeast Infection, Eliminate Candida, And Regain Your Natural Inner Balance, Using A Unique 5-Step Method.

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What To Do With Tofu

Tofu, one of the most versatile protein foods, has been a staple in parts of Asia for over 2,000 years.  And tofu has been puzzling the Westerners for about 30 years now!  It's no wonder.  More of a texture than a taste, tofu is like a chameleon.  It takes on the taste of whatever is added to it.  So the clue is in knowing what to add, and how to cook tofu.

Also called bean curd, tofu is made by curdling the mild white "milk" of the soya bean.


The wonders of tofu

Tofu is high in protein, low in calories, fats, and carbohydrates, and contains no cholesterol - it's almost a perfect food.  And to top it all, recent medical news shows that soya protein can help prevent heart disease, breast cancer, and prostate cancer, as well as ease menopause symptoms and help in diabetes and digestive disorders.

Whether you want to substitute tofu for the taste and effect of meat or dairy, are lactose intolerant, or want to add soya to your diet because of health benefits, here are some pointers for using tofu:

• Always rinse tofu before using, and keep any remaining pieces covered and sealed in pure water in the fridge.
• To minimize any gas-producing qualities, always cook tofu before eating it, and cook it with a dash of lemon juice.
• Generally, firm tofu is used for slicing and dicing.  Soft tofu is for blending, and used to make sauces and puddings.
• Taking on the flavour of whatever it is prepared with, tofu is a versatile, as well as healthy, cooking ingredient. 

Source from K.I.S.S. Guide to Yoga by Shakta Kaur Khalsa

A Holistic Approach to Irritable Bowel Syndrome (IBS)

• Several types of food can exacerbate IBS symptoms, including fatty and fried foods, foods containing wheat, carbonated beverages, chocolate, caffeine, and some vegetables including cabbage, broccoli, and beans.  Let your experience guide you.
• A study found that when IBS patients changed their diet and excluded beef and all cereals except rice-based ones, cut back on citrus fruits, caffeine, and yeast, and used soy products instead of dairy, they had less abdominal pain, fatigue, diarrhea, and constipation.
• Food additives such as monosodium glutamate (MSG) and the artificial sweetener Aspartame can trigger IBS symptoms.
• To reduce gas, avoid carbonated beverages, don't chew gum, and watch your consumption of beans, grapes, and raisins.
• Avoid sugarless gum if it contains sorbitol, a sweetener that can cause diarrhea.
• Soluble fiber can be very helpful for people with IBS whose predominant symptoms include constipation, and for some people with diarrhea.  Fruits, vegetables, and whole grains are rich in fiber, particularly soluble fiber.  If you start adding fiber to your diet, do so slowly over several weeks and be sure to drink plenty of additional water.
• If you don't get enough fiber from dietary sources, try psyllium, a natural source of soluble fiber.
• Avoid insoluble fiber, which is found in bran, eggplant skins, and bell peppers.  It can make IBS symptoms worse.
• Digestive enzymes are safe and appear to effectively reduce gas.  For those who are vegetarians, health food stores sell enzymes derived entirely from plant sources, such as papaya.
• Probiotics, essentially natural healthy bacteria like acidophilus in supplement form, appear to be very safe and possibly helpful for IBS.
• Tricyclic antidepressant drugs like desipramine, typically presribed at one-half to one-third the typical dose used for depression, may help in IBS by modulating pain sensations in the central nervous system.  Since tricyclics are often constipating, this treatment may be particularly useful for individuals whose IBS is marked by frequent diarrhea.
• People with diarrhea can get symptomatic relief with the antidiarrheal medication loperamide (Imodium).
• Peppermint is an herb that relaxes the smooth muscle of the bowel wall and can help ease symptoms such as cramping, abdominal distention, and the frequency of bowel movements.  Enteric-coated capsules containing peppermint oil are very safe, don't cause the heartburn of non-coated peppermint oil or peppermint teas, and have been found to be effective.
• Acupuncture is safe and there is some evidence that it can help with IBS.
• A randomized controlled study published in JAMA found that treatment with a combination of Chinese herbs significantly improved IBS symptoms.  While both standardized and individualized herbal combinations proved effective in the short term, fourteen weeks after the end of treatment, those who took the personalized prescription maintained greater improvement.

Source from Yoga as Medicine by Timothy McCall,M.D.

Essential Nutrients For Optimal Health - Ask The Nutritionist

Some of you may not know that the supplements you are taking provides more health benefits than you are aware of.  This issue, USANA Nutritionist Kenny Tan, will share with you what are the key nutrients that are needed to achieve optimal health and their key  benefits.


 Multivitamins

Highly Recommended for:

• Every adult, to complement a healthy diet,
• Pregnant or lactating women

Health Benefits:

• May help reduce the visual effects of normal, age-related decline
• Supports healthy immune function
• Supports long-term health and well-being with energy-supporting co-enzymes
• Supports healthy vision
• Helps convert carbohydrates, fats, and proteins into energy
• Supports bone, joint, and dental health

Why It Is Important?

• To ensure a balanced and sound nutritional status is achieved, thus promotes general well being

Why Essentials vitamin, mineral and antioxidant supplements?

Comprehensive

• The Essentials supplements provide a wide range of vitamins and minerals as well as trace minerals, mixed carotenoids, bioflavonoids, and other plant nutrients and antioxidants.

Potent and Balanced

• They supply a carefully balanced level of nutrients for optimal results.

Bioavailable

• They use high-quality ingredients that are in forms the body can absorb and use.

Patented Olive Extract

• They have the advantage of USANA's patented Olivol olive-fruit extract that provides the nutritional benefits of the Mediterranean diet.

"Best of the Best"

• Received top 5-star rating and Gold Medals of Achievement from NutriSearch Comparative Guide to Nutritional Supplements, 4th Edition

 Omega-3

Highly Recommended for:

• People whose cardiovascular and neural health is a priority
• Women who want healthy pregnancies
• People who desire healthy, balanced immune function

Health Benefits

• A source of EPA and DHA, two long-chain omega-3 fatty acids important for memory and learning
• Supports sound cardiovascular health and joint health
• Critical for support healthy pregnancies

Why It Is Important?

• A support compound for normal brain and eye development, plus, various clinical studies had shown its anti-inflammatory properties.  Greatly beneficial in supporting healthy joint and cardiovascular health.

Why BiOmega Fish Oil Supplement?

• BiOmega fish oil supplement is double molecular distilled to be free from heavy metals and organic contaminants like dioxins and pesticides.
• It provides advanced levels of EPA and DHA, the two important omega-3 fatty acids, in just two capsules a day.
• Its lemon oil helps eliminate any fishy aftertaste.
• It supplies additional vitamin D, a nutrient found to be inadequate in many diets.
• It is effective, safe, and is independently tested and approved by ConsumerLab.

 Grape-Seed Extract

Highly Recommended for:

• People whose cardiovascular health is a priority
• People who want to maintain strong immune function
• People who desire healthy, younger-looking skin

Health Benefits

• Promote sound cardiovascular health
• Helps support balanced immune function
• Supports eye health
• Maintenance of healthy, younger-looking skin

Why It Is Important?

• A great antioxidant that works hand-in-hand together with other antioxidants to promote good skin health, healthy immune system and supports graceful ageing.

Why Proflavanol grape-seed extract Supplement?

• Proflavanol supplement combines top-quality grape-seed bioflavonoids with the antioxidant properties of a highly bioavailable vitamin C.
• Promotes sound cardiovascular health
• It is effective, safe, and patterned after pharmaceutical standards.

 Calcium

Highly Recommended for:

• Women, throughout their adult lives
• People whose diets are deficient in calcium and other bone-building nutrients
• People whose bone or muscle health is a priority

Health Benefits

• Helps maintain strong, mineral-rich bones
• Provides ingredients essential for healthy muscle function and strength

Why It Is Important?

• Adequate calcium intake over the years is the crucial causative factor in lowering the risk of osteoporosis and promotes proper muscle functions

Why Active Calcium Supplement?

• Active Calcium daily calcium supplement provides balanced levels of calcium, magnesium, and vitamin D in bioavailable forms.
• It contains silicon, which is a key support to calcium mineralisation of the bone matrix.
• It is effective, safe, and patterned after pharmaceutical standards.

You may find out more detail about USANA at the following website.
http://sites.google.com/site/janetyogahut/Products/usana


Source from USANA Health Sciences

Weight-Bearing Exercise that Doesn't Wear You Out

Exercise makes bones and muscles stronger and prevents bone loss.  Exercise also helps us to stay active and mobile as we grow older.  Bone is living tissue that responds to exercise by becoming stronger, just as muscles do.  When you are inactive, your bones do not receive any messages that they need to stay strong and dense.  Particularly as we grow older, this contributes to lower bone mass and density.

If you are already diagnosed with osteoporosis (decreased bone mineral density, resulting in porous bones) or osteopenia (low bone mineral density, a precursor to osteoporosis), you may feel you face a classic Catch-22 position: You are advised to do weight-bearing impact exercises that force you to work against gravity and bear weight on your bones, joints, and muscles.  Such exercise is needed to stimulate cells that build bone but actually can result in joint destruction and bone fractures.

Weight-bearing exercise stimulates a mini electrical current in your skeleton that draws strengthening minerals right into the bone matrix.  A well-rounded yoga practice includes weight-bearing postures and takes your body through its full range of motion; lengthens your spine; opens your posture; and stretches and strengthens your muscles in a balanced way, which reduces wear and tear on your joints.

The challenge as we grow older is to exercise in a way that does not contribute to bone fractures or have a negative effect on your joints.  The usual forms of weight-bearing high-impact exercise, such as jogging and various other sports, are known to stimulate the cells that build bone.  Unfortunately, with the passage of time, such forms of movement often contribute to joint destruction that can result in hip and knee replacements.

Recent studies report that yoga improves the actual congruence of joints, undoing (reversing) the wear and tear that is responsible for osteoarthritis.  Nonimpact, nonweight-bearing exercise, such as swimming, won't wear out your joints, but it won't strengthen your bones either.  The good news is that a balanced yoga practice can give you all the positive benefits of weight-bearing exercise without negative wear and tear on the joints!


Source from The New Yoga for Healthy Aging by Suza Francina

Soft Drinks and Osteoporosis

All soft drinks are made with a solution of phosphoric acid.  This is, in part, what gives them their kick.  Phosphorous is a very active element, having the ability to combine with calcium.  Most people have a poor calcium intake.  The phosphorus then pulls the calcium from their storage warehouse - that is, their teeth and bones.  The result is osteoporosis - that is, loss of density of bones, back and disc trouble, pyorrhea and, of course, decayed teeth.  The sugar, three to six teaspoons per six ounces of soft drink, of course, multiplies the problem.

George E. Meinig, D.D.S., FACD, "New"trition


Source from The New Yoga for Healthy Aging by Suza Francina

Eating to Prevent Osteoporosis

One elderly woman in three suffers from the brittle-bone disease osteoporosis, which is a major cause of back pain and fractures.  Frighteningly, this crippling illness is now becoming less of a rarity among young women.  Everyone needs calcium to build strong bones, but most of us aren't getting enough.  According to one survey, 20 per cent of young girls get much less than they need and the pattern continues as they grow older.

Doctors are now blaming slimming diets for the upsurge of osteoporois among women in their twenties and thirties, long before it should be a problem.  (It's also tied in with the female hormone oestrogen, which is why it's so common after the menopause.)

Although adults stop growing at the age of twenty, their bones don't reach peak density until thirty to thirty-five.  After the age of thirty-five bones start to thin, but a calcium-rich diet, together with regular weight-bearing exercise, can help to prevent them from becoming weak or brittle.

All women should eat three or four servings of calcium-rich food every day - 85-140g (3-5oz) to help build strong bones and prevent osteoporosis.  Menopausal and pregnant women need more: at least four servings per day.  And if you're tempted to give up dairy products to try to keep your weight down, bear in mind that skimmed milk has all the calcium with hardly any fat content.

A lack of the mineral magnesium seems to add to the problem, by preventing the body from absorbing the calcium properly.  It's found in meat, seafoods, green vegetables and, again, dairy products.  Don't overdo the meat, though, as too much protein also contributes to osteoporosis by making the body excrete calcium.

• Try to include a calcium-rich food with every meal.
• The best sources of calcium are low-fat milk, yoghurt and low-fat cheese.
• One serving of calcium-rich food equals 40g (1.5oz) of cheese, one 200ml (8fl oz) glass of milk or a 200ml (8fl oz) serving of yoghurt.
• Non-dairy sources of calcium include broccoli, canned sardines and salmon (with bones), tofu, pulses, muesli with nuts, and white bread.
• Limit consumption of salt, coffee, sugar and alcohol, as these deplete calcium supplies.
• Remember that there's caffeine in chocolate and cola drinks as well as in coffee - even tea contains a little caffeine.
• Cut down on smoking for the same reason.  Along with all the other havoc smoking wreaks on your body, it reduces production of oestrogen.
• Increase your consumption of essential fatty acids (EFAs) found in oily fish, sunflower and safflower oil.  EFAs increase calcium absorption.

Source from Essential Health For Women by Sharon Walker

Cold Showers Rule !

You may not like what I have to say, but I have to tell you that a daily cold shower is one of the best things you can do for yourself.  The yogis have known through the ages that cold water keeps you young and healthy.  Can't you just imagine the yogi coming out of his hut in the pre-dawn morning and immersing himself in the glacial stream of water that runs through the Himalayan mountains?  We may not have Himalayan mountain water, but on some mornings in winter it can't be too far off!


The Yoga of Cold Water

Why would anyone want to take a cold shower when a warm shower feels so good?  Because when that cold water hits your skin, your body systems begin to do what can only be described as internal yoga.

You see, cold water opens the capillaries and strengthens the entire nervous system.  When you take a cold shower, your blood rushes out to meet the challenge.  This means all the capillaries open up and all toxins are cleansed out.

When the capillaries return to normal, the blood supply goes back to the organs.  Each organ has its own blood supply.  In this way, the organs get their flushing, like a beautiful rain that grows the fertile crops.  When the organs get flushed, immediately the glands have to change their secretion.  When the glands secrete, the entire body system is revitalized.

The glandular system is the key to vitality.  According to the science of yoga, youth is measured by how vibrant and healthy the glandular system is.

When you are under the cold shower, your body will certainly feel the cold.  But if given enough time (30 seconds to 1 minute), your blood and capillaries will open fully and your body will not feel cold.

If you bring your body to that temperature where it can meet the cold by its own circulatory power, you have won the day.  You have empowered your own health and happiness.


Preparing The Body

Cold showers are strictly for the purpose of internal health, and are not meant to replace warm showers or bathing.

1. First massage your body with pure oil.  Almond is preferred for its high mineral content.  The oil will be driven into the skin through the pores while showering, and it will provide a protective coating to the skin.
2. Using a pair of mid-thigh or knee-length underwear or shorts while in the shower will protect the femur bone in the thigh, which controls the calcium-magnesium balance in the body.  If no such protection is available, keep the thighs from the direct hit of the water.
3. Allow the cold water to hit your feet, bottoms and tops, and then the rest of your body, including your face, but not your whole head.  Massage as you move in and out from the cold water.  Pay special attention to the lymph nodes under the armpits to help prevent colds.  Women should massage their breasts under the cold water to keep circulation strong and to keep cancer away.
4. Breathe deeply or chant a mantra to keep yourself going.  Start at 30 seconds, and work up to 1 minute.  Towel dry, rubbing the skin briskly.

Although warm showers can be taken at any time of the day, a brief, cold shower is best taken first thing in the morning.

Those who have circulatory problems or other medical conditions should seek medical advice before trying cold showers.  Pregnant or menstruating women should not take cold showers.


Source from K.I.S.S Guide to Yoga

Digestive Health & a Robust Immune System

Did you know that your digestive tract is home to trillions of bacteria? In fact, there may be more bacterial cells in our bodies than human cells. Bacteria are critical to our digestive processes and primary immune defences.

It is essential that we maintain a healthy balance of just the right bacteria to keep our digestive process moving along smoothly. Any number of factors can reduce the balance of beneficial bacteria in the gut to negatively impact digestive health, including stress, illness, antibiotics and/or medicines, poor diet, low water consumption, lack of rest, and harmful environmental conditions.

A healthy population of bacteria in your gut can help you optimise your nutrient status and defend against nutritional insufficiencies or any related diseases that can develop as a result of ongoing deficiencies. The bacteria in your gut can also provide significant benefits in the maintenance of a strong immune system. Beneficial bacteria interact with, and stimulate the immune system to help strengthen our natural defenses. Not only are the friendly bacteria vital to the proper development of the immune system, recent research also suggests that the right strains of bacteria help sustain healthy immune function by promoting healthy bacterial growth and preventing the introduction of harmful bacteria strains that can cause disease.



Take Charge of Your Digestive Health with Probiotic Plus

Because good digestion is central to good health, USANA created Probiotic Plus to help replenish the beneficial bacteria in your gut and re-establish proper balance and aid digestive and immune function. The World Health Organisation has defined a true Probiotic as "Live microorganisms which when administered in adequate amounts confer a health benefit on the host". So what sets USANA's Probiotic Plus above other probiotics?

The most important difference that makes USANA's Probiotic Plus so much better than other products on the market is the quality of the bacteria used.

There are several factors that establish the quality of a probiotic product: first, does the product deliver bacteria that are still active and viable? Second are there enough bacteria to be effective and impart a real benefit? Third what are the strains of bacteria being added? Will they survive the harsh, acidic environment of the stomach and make it to the intestinal tract alive, and once there will they grow and establish a healthy balance? And finally are the strains clinically proven to provide a health benefit.

With USANA's Probiotic Plus you can trust that the probiotic you are using has been proven effective. Everyone can benefit from using Probiotic Plus, it's a great way to maintain digestive health while traveling and for those with less than ideal eating habits. So, protect your health and bring balance to your belly with USANA's Probiotic.




Health Basics

• Promotes healthy digestion*


• Promotes sound immune function*


• Promotes bowel regularity

Probiotic Plus Difference

• Contains two strains of specific probiotic bacteria, clinically proven to survive the harsh acidic environment of the stomach.


• Delivery system ensures that the bacteria will be stable at room temperature for over a year.

USANA Difference

• Effective
• Safe
• Science-based
• Pharmaceutical Quality

USANA scientists have come up with a better way to regulate your digestive system: Probiotic Plus is a blend of patented probiotic bacteria that is clinically proven to promote healthy digestion and sound immune function.


Probiotics Promote Balance

Your gut is host to both beneficial and potentially harmful bacteria. When balanced properly, these bacteria, also known as microflora, aid healthy digestion. Stress, illness, antibiotics and/or medicines, poor diet and hydration, lack of rest, and harmful environmental conditions, however, may endanger the fine balance of the intestinal flora. This imbalance can result in the reduction of beneficial bacteria in the gut, which can lead to digestive concerns that may not only be physically uncomfortable but also possibly harmful to your health.


Plus Immune Function

More immune cells are concentrated in the gut than in any other region of the body. Not only are friendly bacteria vital to the proper development of the immune system, recent research also suggests that probiotics help sustain healthy immune function by promoting healthy bacterial growth and preventing the introduction of harmal bacteria strains.*


Why Probiotic Plus?

The beneficial effects of one strain of probiotics do not necessarily hold true for others, or even for different varieties of the same species or strain. Sufficient quantity of high-quality bacteria strains must survive stomach enzymes and enter the intestinal tract alive to be effective. Verified to supply 12 billion Colony Forming Units (CFU) of viable bacteria - a level shown to be effective in clinical studies - USANA's Probiotic Plus contains Bifidobacterium, BB-12 and Lactobacillus rhamnosus GG, LGG, the strains best documented to survive transit through the harsh, acidic environment of the stomach to colonise the intestines.

Probiotic Plus employs an advanced delivery system that guarantees the product will remain effective for at least 18 months when stored at room temperature. Refrigeration may prolong shelf life even further. The best part is, Probiotic Plus is packaged in convenient stick packs. You can simply add a stick pack to your favourite Nutrimeal, Fibergy, or any meal the spice of life sends your way. No more forcing down yogurt day after day.


For more informatioin please click below:

http://www.usana.com/media/File/Prospecting%20page/SG/Downloadable%20Tools/SGProbioticEnglish.pdf

http://www.usana.com/media/File/Prospecting%20page/SG/Downloadable%20Tools/SGProbioticComparisonLeafletEnglish.pdf

You may find out more detail about USANA at the following website.

http://sites.google.com/site/janetyogahut/Products/usana

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Note: Source from USANA Health Sciences

Keys To Stress Management

• Exercise regularly, including a practice of yoga.

• Set aside a relaxation time every day.

• Use a positive technique, such as meditation, a breathing exercise, or positive affirmations and visualizations.

• Be aware of your body. Notice if tension is building up anywhere and take steps to relieve it.

• Notice how your emotions affect your actions and other people.

• Find a healthy outlet for your emotions.

• Have fun with others who are positive-minded.

• Change what you can change in your life, and have patience with the rest.

• No matter how busy you are, make sure you find time to relax and have fun.

Note: Source from K.I.S.S Guide to Yoga

A Holistic Approach to Back Pain

• Frequent changes of position are natural and healthy. At work, try to take regular breaks and set up your office so that you have to get up to file or answer the phone.

• When lifting heavy objects, use your legs as much as possible. If you need to bend forward, don't bend at the waist. Fold forward from the hips without allowing your lower back to round. Try to maintain a normal curvature in the lower and upper spine and avoid twisting and bending simultaneously, as this is a common mechanism of back injury.

• Wear the right shoes. Narrow-toed shoes lead to tension in the legs and back. High heels shorten the calf muscles and hamstrings and can contribute to back strain.

• Topical creams containing capsaicin or arnica and liniments based on methyl-salicylate, menthol, and camphor are soothing and very safe.

• Many people find applications of ice helpful and, once the injury is starting to heal, switch to moist heat, either alone or alternating with ice. Heat can also be useful to reduce stiffness before attempting to exercise.

• Willow bark tea (which contains the active ingredient of aspirin) may be useful.

• If your pain is severe and does not respond to over-the-counter or prescription anti-inflammatory pain relievers, ask your doctor about prescribing opioids. They are generally more effective and safer than many other pain medications, but due to exaggerated fear of addiction, they aren't used as often as they ought to be.

• The evidence on acupuncture for back pain is mixed, but it is very safe and worth considering.

• Hands-on bodywork approaches, such as chiropractic, physical therapy, therapeutic massage, and osteopathy can help you through a flare-up of back pain (though not all osteopaths do spinal manipulation, so ask before making an appointment).

• Judith finds many people with back pain get better results if they combine their yoga with bodywork such as myofascial release designed to iron out the kinks in muscles and connective tissue, and free up scar tissue and other residuals of past injuries.

(Judith Hanson Lasater calls herself a yoga teacher who also happens to be a physical therapist. She also holds a doctorate in East-West psychology, and is the author of six books on yoga, including Relax and Renew: Restful Yoga for Stressful Times, on the practice and therapeutic aspects of restorative yoga. She teaches in the San Francisco Bay Area and worldwide.

• Judith has found the Alexander Technique, which stresses postural education, particularly effective for back problems, both as prevention and treatment.

Source from Yoga as Medicine by Timothy McCall, M.D.



Examples of bad posture and back support:

The following are examples of common behavior and poor ergonomics that need correction to attain good posture and back support:

• Slouching with the shoulders hunched forward
• Lordosis (also called "swayback"), which is too large of an inward curve in the lower back
• Carrying something heavy on one side of the body
• Cradling a phone receiver between the neck and shoulder
• Wearing high-heeled shoes or clothes that are too tight
• Keeping the head held too high or looking down too much
• Sleeping with a mattress or pillow that doesn't provide proper back support, or in a position that compromises posture

Examples of bad posture while sitting in an office chair

The following bad habits are especially common when sitting in an office chair for long periods of time.

• Slumping forward while sitting in an office chair
• Not making use of the office chair’s lumbar back support
• Sliding forward on the seat of the office chair

Guidelines to Improve Posture

Sitting posture for office chairs

• Be sure the back is aligned against the back of the office chair. Avoid slouching or leaning forward, especially when tired from sitting in the office chair for long periods
• For long term sitting, such as in an office chair, be sure the chair is ergonomically designed to properly support the back and that it is a custom fit
• When sitting on an office chair at a desk, arms should be flexed at a 75 to 90 degree angle at the elbows. If this is not the case, the office chair should be adjusted accordingly
• Knees should be even with the hips, or slightly higher when sitting in the office chair
• Keep both feet flat on the floor. If there's a problem with feet reaching the floor comfortably, a footrest can be used along with the office chair
• Sit in the office chair with shoulders straight
• Don't sit in one place for too long, even in ergonomic office chairs that have good back support. Get up and walk around and stretch as needed

Standing posture

• Stand with weight mostly on the balls of the feet, not with weight on the heels
• Keep feet slightly apart, about shoulder-width
• Let arms hang naturally down the sides of the body
• Avoid locking the knees
• Tuck the chin in a little to keep the head level
• Be sure the head is square on top of the neck and spine, not pushed out forward
• Stand straight and tall, with shoulders upright
• If standing for a long period of time, shift weight from one foot to the other, or rock from heels to toes.
• Stand against a wall with shoulders and bottom touching wall. In this position, the back of the head should also touch the wall - if it does not, the head is carried to far forward (anterior head carriage).

Walking posture

• Keep the head up and eyes looking straight ahead
• Avoid pushing the head forward
• Keep shoulders properly aligned with the rest of the body

Driving posture

• Sit with the back firmly against the seat for proper back support
• The seat should be a proper distance from the pedals and steering wheel to avoid leaning forward or reaching
• The headrest should support the middle of the head to keep it upright. Tilt the headrest forward if possible to make sure that the head-to-headrest distance is not more than four inches.

Posture and ergonomics while lifting and carrying

• Always bend at the knees, not the waist
• Use the large leg and stomach muscles for lifting, not the lower back
• If necessary, get a supportive belt to help maintain good posture while lifting
• When carrying what a heavy or large object, keep it close to the chest
• If carrying something with one arm, switch arms frequently
• When carrying a backpack or purse, keep it as light as possible, and balance the weight on both sides as much as possible, or alternate from side to side
• When carrying a backpack, avoid leaning forward or rounding the shoulders. If the weight feels like too much, consider using a rolling backpack with wheels.

Sleeping posture with mattresses and pillows

• A relatively firm mattress is generally best for proper back support, although individual preference is very important
• Sleeping on the side or back is usually more comfortable for the back than sleeping on the stomach
• Use a pillow to provide proper support and alignment for the head and shoulders
• Consider putting a rolled-up towel under the neck and a pillow under the knees to better support the spine
• If sleeping on the side, a relatively flat pillow placed between the legs will help keep the spine aligned and straight.

It is important to note that an overall cause of bad posture is tense muscles, which will pull the body out of alignment. There are a number of specific exercises that will help stretch and relax the major back muscles. Some people find that meditation or other forms of mental relaxation are effective in helping relax the back muscles. And many people find treatments and activities such as massage therapy, yoga, tai chi or other regular exercise routines, or treatments such as chiropractic or osteopathic manipulation, etc. to be helpful with both muscle relaxation and posture awareness and improvement.


Source from Dr. David Tio

A Holistic Approach to Anxiety & Panic Attacks

• Depression, alcohol abuse, diabetes, and thyroid disease, among other conditions, can cause anxiety and should be ruled out or treated.

• If significant anger or a low level of self-esteem is part of your symptoms, you may have an underlying depression and may benefit from consulting with a physician or psychotherapist.

• Psychotherapy can be an important tool for anxiety. The combination of therapy and drugs or therapy and yoga is likely to be more effective than either alone.

• Although tranquilizers in the Valium family are often prescribed for anxiety, due to side effects including drowsiness and addiction, when drugs are needed, most experts favor antidepressants such as Prozac (fluoxetine) or Zoloft (sertraline).

• News reports, particularly television news, can fuel anxiety. Instead of watching the news for half an hour a day, do yoga instead and see if you feel better.

• Rolf suggests cutting back on processed foods, junk food, and chemicals that increase the activation of your nervous system. In particular, he advises reducing or eliminating caffeine, sugar, alcohol, and nicotine. Rolf also favors well-cooked as opposed to raw foods in people with anxiety.

(Rolf Sovik began studying yoga with Swami Rama in the early 1970s. At his guru's suggestion, he pursued a doctorate in clinical psychology, writing a master's thesis comparing cognitive therapy to yoga, and completing a research project on the use of breathing in the treatment of anxiety. Rolf practices as a psychotherapist, teaches yoga, and with his wife, Mary Gail, is codirector of the Himalayan Institute of Buffalo, New York. He is the coauthor with Sandra Anderson of the book Yoga: Mastering the Basics, and author of Moving Inward: The Journey to Meditation.)

• The omega-3 fatty acids found in some deepwater fish and in flaxseed oil appear to reduce anxiety.

• German chamomile, tincture of passion flower, supplemental B vitamins, and magnesium are safe remedies that appear to have antianxiety properties. Aromatherapy with such fragrances as lavender has been shown to be calming.

• Other measures to combat anxiety include acupuncture and regular aerobic exercise.

Source from Yoga as Medicine - The Yogic Prescription for Health & Healing by Timonthy McCall, M.D.

Calcium

Calcium and Vitamin D enhance heart health benefits of weight loss

Weight loss and reduced waist circumference are related to an improvement in heart health and factors related to metabolic syndrome. According to a new study, supplementing with calcium and vitamin D during weight loss enhances heart health benefits in women with typically low calcium intake.

Recent research has shown that overweight individuals with low calcium and dairy consumption are at increased risk of developing metabolic syndrome. The findings suggest that adequate calcium intake could create a healthier metabolic profile similar to a balanced diet and regular exercise.

In a new study, researchers investigated this issue by testing cardiovascular benefits of long-term calcium supplementation in women with usual low calcium intake. Healthy, overweight or obese women with a daily calcium intake of less than 800 mg/day were randomly assigned to 1 of 2 groups: the group consuming 2 tablets/day of a calcium + vitamin D supplement (600 mg elemental calcium and 200 IU vitamin D/tablet) or the group consuming placebo. Both groups completed a 15-week reduced calorie weight-loss program.

Significant decreases in LDL cholesterol levels, as well as the ratios of Total to LDL and LDL to HDL were seen the calcium +D group. These changes were independent of the changes due to fat loss and reduced waist circumference. A tendency for more beneficial changes in HDL cholesterol, triglycerides, and total cholesterol was also observed in the calcium +D group.

This was the first study to show that consumption of calcium +D during weight- loss enhances the beneficial effect of body weight loss on cardiovascular risk factors in overweight women with typically low calcium intake.


American Journal of Clinical Nutrition, Vol. 85, No. 1, 54-59, January 2007


Low Vitamin D levels are related to poor physical performance in the elderly

In a recent study, researchers examined the association between vitamin D status and physical performance. Among subjects with low vitamin D levels, physical performance and grip strength were significantly lower than that of participants who did not have reduced levels.

In addition to its role in bone health, vitamin D is thought to play a role in musculoskeletal function. In a recent study, researchers examined the association between vitamin D status and physical performance in a sample of 976 persons over the age of 65. The physical performance of the subjects was analyzed using a short physical performance battery (SPPB) and handgrip strength. The SPPB tests included walking speed, ability to stand from a seated position, and ability to maintain balance in progressively more challenging positions.

Over 28% of the women and 13% of the men had vitamin D levels low enough to be considered a deficiency. Nearly three-fourths of the women and over half of the men had vitamin D levels that were considered insufficient. Among subjects with low vitamin D levels, physical performance and grip strength were significantly lower than that of participants who did not have reduced levels. The finding remained valid after taking into consideration other factors such as season of the year and physical activity levels.

Given the high prevalence of vitamin D deficiency in older populations, additional studies examining the association between vitamin D status and physical function are needed. Current vitamin D recommendations are based on its role in bone health, although emerging research indicates vitamin D may also play important roles in preservation of muscle strength and physical function as well as other conditions such as cancer prevention.


The Journals of Gerontology Series A: Biological Sciences and Medical Sciences 62:440-446 (2007)


Calcium, Vitamin D and Cancer Risk

A new study published in the June 2007 issue of the American Journal of Clinical Nutrition has shown a reduction in cancer rates among postmenopausal women taking vitamin D combined with calcium. This four-year, double blind, randomized placebo-controlled study involved over 1,100 postmenopausal women who were divided into three treatment groups. The first group received a supplement containing calcium and vitamin D, the second group received just calcium, and the third group received a placebo.

The researchers found that the women taking the calcium and vitamin D supplement had a 60 percent lower incidence of all cancers than women not taking the supplement. This new study takes an important step in extending several decades of research involving the role of vitamin D in health and disease. The results further strengthen the case made by many specialists that vitamin D may be a powerful cancer preventive and that it is commonly found lacking in the general population, particularly the elderly.


The American Journal of Clinical Nutrition 2007 June;85(6):1586-91.


Why USANA Active Calcium?

Every dietary supplement produced by USANA carries a potency guarantee, which ensures that what is stated on the label is actually contained in the product. They have been exhaustively tested by NSF International and have been found to contain all ingredients at the labeled amounts. NSF is an independent, not-for-profit organization that helps protect consumers by certifying products and writing standards for food, water, air and consumer goods.

Currently, the Food and Drug Administration has not finalized Good Manufacturing Practices (GMP) for dietary supplements, as they are required to do under the Dietary Supplement Health and Education Act. Rather, Congress has initially stated that dietary supplement GMP should be modeled after foods. Because of this statement, many supplement manufacturers have chosen to follow GMP for foods. USANA, however, voluntarily follows GMP for pharmaceuticals as the basis for its quality assurance program in the manufacturing of all of its products, meaning USANA treats nutritional supplements with the same care that goes into the manufacturing of pharmaceutical products.

• Comprehensive support for bone health contains sufficient calcium, magnesium, silicon, and vitamin D, to meet nutritional needs in only 4 tablets per day


• Clinically-tested formula

Supplementation with calcium is one of the keys to strong and healthy bones and to an enhanced quality of life. ACTIVE CALCIUM™ is carefully formulated with highly bioavailable forms of calcium, plus other important factors for lifelong bone health.

ACTIVE CALCIUM contains high amounts of calcium citrate and carbonate, magnesium, and vitamin D to optimize bone mineralisation and to ensure proper calcium use.

More information click here http://products.usana.com/bin/sg_active_calcium.pdf


You may find out more detail about USANA at the following website. http://sites.google.com/site/janetyogahut/Products/usana


May everybody have a very good health! Take care of yourself!

Omega-3

Why Omega-3 Fatty Acids?

Fish oil provides omega-3 fatty acids that humans cannot produce, meaning they must be obtained from dietary sources. But relying on dietary sources alone may not be enough; supplementing your diet with fish oil has become a better alternative.

Fish oil lowers heart rate

There is significant evidence that omega-3 fatty acids have a beneficial effect on heart arrhythmias (irregular heart beat), which can lead to a decreased risk of death from cardiovascular disease. New analyses indicate that regular fish oil intake could correspond to as much as a 5% reduction in population-wide sudden deaths.

A meta-analysis published in the journal Circulation further confirms the association between omega-3 fatty acids and heart health. Researchers from the Harvard School of Public Health compiled statistical data from thirty studies published from 1996 to 2005. These studies involved nearly 1,700 individuals treated with fish oil or placebo for up to one year. The average combined dose of EPA and DHA was 3.5 grams/day for an average of 8 weeks.

The overall estimated change in heart rate of those treated with fish oil was 1.6 beats per minute. The reduction in heart rate was even greater in trials where the participants had higher baseline heart rates. In those studies, treatment with fish oil resulted in a decreased heart rate of 2.5 beats per minutes. There was no evidence of a dose-response effect, and heart rate was not significantly different between higher and lower doses compared with placebo.

Although the overall effect of fish oil on heart rate appears small, researchers estimate that on a population-wide basis this could correspond to as much as a 5% reduction in sudden death.

Mozaffarian D, Geelen A, Brouwer IA, Geleijnse JM, Zock PL, Katan MB. Effect of fish oil on heart rate in humans. A meta-analysis of randomized controlled trials. Circulation 2005;112:1945-1952

Oily fish intake and dietary omega-3s may improve eye health

According to new research, eating one portion per week of fish rich in omega-3 fatty acids may reduce the risk of age-related macular degeneration (AMD) by over 50 percent.

Fish intake, the major source of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), may reduce the risk of age-related macular degeneration (AMD). There are two types of AMD: wet and dry. Of these two types, wet AMD is the primary cause of vision loss.

In a study recently published in the American Journal of Clinical Nutrition, researchers recruited 105 people (age 65 and over) with wet AMD and 2170 healthy people to act as controls, then compared their dietary habits using questionnaires. The scientists then investigated the association of oily fish dietary DHA and EPA with wet AMD.

Compared to people who consumed less than one portion of fish per week, participants who consumed at least one serving of oily fish per week had a 50 percent reduction in risk of developing wet AMD. In addition, people who got a least 300mg per day of DHA and EPA were 68 and 71 percent less likely to have wet AMD than those with lower consumptions.

The results of this study support previous research indicating a protective benefit of omega-3s against the onset of AMD. The benefit may be due in part to their important role in the layer of nerve cells in the retina.

American Journal of Clinical Nutrition, Vol. 88, No. 2, 398-406, August 2008

Flaxseed oil and fish oil raise omega-3 fatty acid levels in human blood cells

Fish oil supplementation is known to result in an increase in plasma omega-3 fatty acid content, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Alpha linolenic acid (ALA), an omega-3 fatty acid found in plants, is the direct precursor of EPA and DHA and should show effects similar to fish oil. Until now, however, this has been challenged because of reported low conversion of ALA into DHA. A recent study provides evidence that the ALA supplemented from flaxseed oil is effectively converted to EPA and DHA and accumulated in human blood cells.

Recently reported in the American Journal of Clinical Nutrition, researchers designed a clinical trial in which flax oil, fish oil, and sunflower oil (placebo group) capsules were given to 62 firefighters. The firefighters were randomly divided into 6 experimental groups receiving 1.2, 2.4, or 3.6 grams of flax oil/day; 0.6 or 1.2 grams of fish oil/day; or 1 gram of sunflower oil/day for 12 weeks. Blood was drawn every 2 weeks, and the total phospholipid fatty acid composition of red blood cells was determined.

As anticipated, fish oil produced a rapid increase in DHA and total omega-3 fatty acids. The consumption of either 2.4 or 3.6 grams of flaxx oil/day was sufficient to significantly increase blood levels of ALA, EPA, and DPA (docosapentaenoic acid) fatty acid content.

The consumption of ALA-enriched supplements for 12 weeks was sufficient to elevate blood levels of EPA and docosapentaeoic acid content, which shows the effectiveness of ALA conversion and accumulation into red blood cells. The amounts of ALA required to obtain these effects are amounts that are easily achieved in the general population by dietary modification or by modest dosages of omega-3 rich foods such as flax oil.

American Journal of Clinical Nutrition, Vol. 88, No. 3, 801-809, September 2008



The Straits Times name USANA BiOmega-3 the TOP 3

The Straits Times Mind Your Body supplement on April 26, 2006 has named USANA BiOmega-3 as one of only three brands available in Singapore which are listed as "Best Choices".

This was based on a study by Environmental Defense, a leading U.S. non-profit organisation which has been studying fish oil and fish oil supplements since 1967. It compared 75 brands of fish oil around the world and rated them according to purity. USANA BiOmega-3 among the purest and the most outstanding value for money because this BiOmega-3 comes with a high content of EPA and DHA.

USANA's BiOmega fish oil approved by ConsumerLab.com

USANA's BiOmega fish oil supplement was evaluated and approved by ConsumerLab.com, LLC. A leading provider of independent product test results and information, ConsumerLab.com helps consumers and healthcare professionals evaluate health and wellness products.

ConsumerLab.com reviewed BiOmega as part of a larger evaluation of dietary supplements sold in the United States that claim to contain omega-3 fatty acids (EPA and DHA). Products were tested for their omega-3 levels; mercury, lead and PCB contamination; and signs of decomposition. BiOmega received an approved rating in all three testing categories. The review can be found on the company's website at http://www.consumerlab.com/.

ConsumerLab.com stated in its product review that the quality of fish oil and other omega-3 supplements is an important issue because supplement levels vary depending on the source and method of processing. Fish also can have accumulated toxins that could potentially contaminate supplement. USANA uses a double molecular distillation process to manufacture its BiOmega supplement, ensuring the highest possible purity from mercury, PCBs, pesticides and other heavy metals.

You may find out more detail about USANA at the following website.

http://sites.google.com/site/janetyogahut/Products/usana


May everybody have a very good health! Take care of yourself!