The power of community to create health is far greater than any physician, clinic or hospital. -Mark Hyman
Humans by nature are social creatures and as such our friendships can have a tremendous impact on our lives. Good friendship can help increase our sense of belonging and purpose, improve our self-confidence and self-worth and help us through hard times by reducing stress and anxiety. Moreover, adults with strong social support are reported to have a reduced risk of depression, high blood pressure and unhealthy body max index (BMI). Studies have also shown that older adults with a rich social life are likely to live longer than their peers with fewer connections. In short, the importance of good friends and social support for your health cannot be overstated.
It follows then that as social creatures we have evolved to exist within communities. Positive experiences with communities allow individuals to feel more connected to their environment and the people in it. In addition, the connection that comes with being in a community can act as a support system for members when they require encouragement or help.
Communities can exist or be created from a shared location, hobbies, lived experiences and backgrounds, or a common cause. Research has shown that for many people, communicating with others – through online forums, social media, or in person – can help them to have a healthier mindset, improved self-worth, and greater enjoyment of life.
Having people to talk to and depend on, and making new connections through hobbies or a social group can help reduce the risk of mental illness.There are many activities that can help increase your sense of belonging. Learning a language or martial art, volunteering, or joining a dancing group are a few options. As a first step, you can find out what meetups are taking place in your local centres, and take it forward from there. Here at Om'echaye we have a number of Events and Workshops that we offer, you can find them by clicking here https://www.omechaye.com/news.
Yoga is the journey of the self,
through the self,
to the self.
-The Bagavad Gita
Designed thousands of years ago in India, yoga is a mind-body-spirit system used to help the practitioner discover their true-self. It's worth noting that although it's most commonly recognized in the Western world through the practice of physical postures (or asanas) and special breathing techniques, that is just a fraction of the whole. It goes beyond these exercises to incorporate meditation, services to others, philosophy, dietary recommendations, and moral and ethical guidelines for living. Yoga, in all its forms, provides a means for the practitioner to master the body and the mind so that the soul (or true-self) can emerge to share in the experience of life; and achieve self-awareness.
For the purpose of this post, we will focus on the type of yoga that primarily involves purposeful movements that are practiced mindfully, promote the regulation of the body and life force to strengthen and heal it. Yoga in this sense can be modified to help people achieve a wide range of personal and fitness goals. Some styles are slow and gentle while others are fast paced and strenuous. Evidently yoga is versatile, it can accommodate people with wide variety of physical conditions. In other words, the postures vary widely, with each offering its own special benefit. Some are done standing up, while others are done sitting and others still are lying down. Benefits include the ability to:
- Increase self-awareness, self-discovery and self-esteem
- Tone, stretch and strengthen the body
- Improve concentration and mental functioning
- Relieve stress
- Optimize energy and vitality
- Benefit all the systems; muscular, skeletal, nervous, circulatory, endocrine, respiratory and digestive.
- Balance and awaken the emotions
Let's have a look at the different type of movements.
Standing poses, such as the Triangle Pose (Trikonasana, shown above), tones and strengthens the whole body and can provide a full range of movement for a complete workout. They strengthen the nerves of the legs and bring awareness to the entire body.
These poses, incorporate twists, balancing poses, and backward and forward bends.
Twists release pressure on the spinal nerves and cultivate better body alignment. Spinal twists can be done sitting, standing or lying down. Javier demonstrates this with the Bharadvaja's Twist, (Bharadvajasana in Sanskrit), a gentle and loving twist for the spine and abdominals.
Poses such as the Wheel Pose, increase energy flow, improve posture, stimulate the nervous system, and bring flexibility and strength to the back. They require careful attention to alignment.
Forward bends are relaxing and soothing to the nervous system. They reduce tension, improve posture, help body alignment and assist digestion and elimination. They can be practiced anytime and can be done either standing or sitting. The forward fold (or Uttanasana as shown above) is one example.
Poses such as the Elephant's Trunk Pose (Eka Hasta Bhujasana) foster poise and grace. They increase mental concentration while toning and strengthening the legs or arms (depending on the pose).
These type of poses improve circulation, balance the endocrine system and counteract the negative effects if gravity. The shoulder stand and headstand (Shirshasana, as shown below) are the best examples.
To find out more about how yoga can help you achieve self-awareness connect with us, ask us questions or leave a comment below and someone from our team will be happy to reach back soon as we can!
#1 Stay Hydrated & Switch-out Sugary Drinks - Make sure you are getting enough fresh, clean water. If you’re craving sugary drinks, try natural watermelon juice or cucumber water or warm lemon water upon awakening. Try an assortment of juices from grapefruit, lime, celery, raspberries, strawberries and/or teas from ginger or dandelion root or a few tablespoons of apple cider vinegar in-between meals.
#2 Intermittent Fasting - Choose two days a week like a Tuesday and Friday to take only liquids and juice until suppertime. Choose a sensible dinner. This helps your body and liver to detox, reset, and work stronger.
#3 Get More Fiber - choose more raw organic fruits, veggies and salads to fill up on, these are “the scrubbers” that help you stay satiated and help bind and pull toxins out of the body.
#3 Eliminate Processed Foods, Carbohydrates and Processed Meats - Instead of bacon, hot dogs and sausages, choose wild caught salmon or grass-fed beef. Instead of processed wheat or rice, choose quinoa.
#4 Limit your Salt Intake - Choose a better form of salt like Himalayan pink salt, try healing spices and herbs like cumin, parsley, paprika, basil, cilantro to season your foods.
#5 Get More Rest - be sure to get enough sleep, take time for self-care, this is a critical time to rebuild and restore body systems, and it plays a major role in our immune system’s functionality and health as well. If you have trouble keeping a healthy sleep routine try engaging in practices such as meditation or receiving acupuncture treatments.
#6 Get Daily Exercise - like walking, jogging or your favorite work-out. A light sweat will help eliminate toxins. The CDC recommends at least 2 1/2 hours of moderate-intensity cardio every week. Exercise has other numerous benefits related to cardiovascular health, blood pressure, weight maintenance, mood and mental health.
#7 Minimize Stress - Choose a gentle hatha yoga, stretching and/or mindfulness. Keep active with your favorite hobbies, this will help you to remain busy during the detox process.
#8 Stay Social (and yes virtual counts!) - We may not be meeting up for dinners or workouts like we used to, but that doesn’t mean you have to forgo all connection with friends and family. Maintaining meaningful connections with others (like friends, family members, colleagues, neighbors) is an often overlooked part of good mental and physical health. The impact of social isolation is tremendous, and a subjective feeling of loneliness has been found to be as dangerous to the body as smoking 15 cigarettes/day. Maintaining meaningful connections with others (like friends, family members, colleagues, neighbors) is an often overlooked part of good mental and physical health.
When was the last time you gave yourself the time and space for a break? I’m not just talking about a few hours away from work or family obligations or setting your phone to silent for an afternoon. No, I’m talking about deep rest- a reset if you will- of bringing balance back to your life on a physical, mental and emotional level. I’m willing to bet you can’t remember the last time you honored yourself in such a holistic way.
If you are currently looking for an accessible and powerful program that offers a total rejuvenation of the mind and body, you may be interested to learn more about our Panchakarma cleanse offered here at our Integrative Medicine Center at Om’echaye.
Based on Ayurvedic philosophy, the focus of this cleanse is to reduce stress and remove more than skin deep impurities and toxins from the body ultimately bringing back balance, increased energy and vitality to your life. The great thing about this treatment is that it can be approached from a preventative stand point as much as healing one. In other words, anyone living in today’s modern society who has been subjected to some level of environmental toxicity, occupational stress, poor sleeping patterns and/or poor diet can benefit from Panchakarma. In the words of Luz Pelligrino, founder of Jothi Vita Ayurvedic Spa & Wellbeing Center,
There is a direct relationship between our resistance to illness and the balance of our doshas, including the strength of our digestion and elimination. When our bodies accumulate toxins, we lose the ability to properly discriminate between good and bad cravings. Our altered cravings attract us to foods and substances that feed our toxic state causing further imbalance and illness. When we make the conscious effort to give ourselves proper foods, rest, physical movements that reduce stress and practice daily meditation, we effectively release the tension and blockages in our system. The power of that cleansing helps us feel connected to our divinity and our resistance to illness becomes stronger.
So what exactly can you expect from a Panchakarma program? Your personalized program will begin with an Ayurvedic consultation, where a daily schedule will be customized according to your needs and include the following:
- Yoga and Mediation
- Cleansing Diet
- Herbal Support
- Ayurvedic Massage Therapy
- Medicated Steam (Swedhana)
- Shirodhara and Medicated Oil Therapy
- Colon Cleansing
- Purgation Therapy
The Panchakarma program provides you a sanctuary to embark on the path towards returning balance to your life and achieving comprehensive health that spans physical, emotional and spiritual well being.
Get Fit After the Holidays With a Body Composition Analysis, Personal Wellness Coaching and Healthy Food! Start now!
Need motivation to reach your Fitness, Wellness & Weight Loss Goals? Want to remain fit during the season of eatin’? At Om’echaye, we are here with guided motivation every step of the way, to help you meet your goals!
Each new year, we declare we will eat better, get healthier and move more ... only to find we’ve added on a few new pounds. But where to start?
8 TIPS TO AVOID HOLIDAY WEIGHT GAIN:
* Get moving - Walking regularly will help. Build your stamina from there.
* Start Now - Don’t delay, start before the Holidays hit - You’ll feel motivated.
* Drink Up - Did you know that being dehydrated may be confused with being hungry?
* Fill up on fiber - Add 5 or more servings of fresh fruit and veggies a day.
* Portion Control - Measure your portions to the size of your flat palm of your hand.
* Eat Mindfully - Avoid grazing, eat slowly, savor each bite.
* Manage Stress - Stretch, meditate, do yoga to keep your cortisol level low.
* Allow for a cheat here and there - choose wisely!
But, there is more … Yes, half the battle of staying fit is moving more, eating mindfully … but, did you know that you may be eating the totally wrong foods for your body type? Eating foods you ‘think’ are healthy but are creating a metabolic disaster and aiding in the inflammation process? Even if you work out regularly?
If you’re still at that set-point, whether you want to lose weight or maintain your fitness level, we’ve got your back!
Check out our detailed 360 plans - a trifecta!
1. INBODY Scan: The State-of-the-art Body Composition testing -- the most detailed analysis to see what you are truly made of! Accurately measuring body fat, lean body mass, basal metabolic caloric requirement, weight and fluid balance. https://inbodyusa.com/general/570-result-sheet-interpretation/
2. OM’echaye Kitchen meal plans: Delicious, custom made meal plans, created with love and warmth that are specifically created for your unique body chemistry. Dine in, order ahead and pick up for the week!
3. Personal Health Coaches: Guided support and motivation every step of the way to help you reach all of your wellness and fitness goals! A powerful combination to set up your success!
At Om’echaye Wellness, Fitness and Kitchen, we are here every step of the way. If you are successful we are successful. We are committed to helping you lead your happiest, healthiest, best life!
Try This Guilt Free Buttery Pureed Cauliflower Mash Recipe:
(easy side dish recipe)
* 6 cups Cauliflower (leaves and core removed), cut into small florets.
* ½ stick, ¼ cup Grass Fed Butter, Clarified butter (Ghee) -or- olive oil.
* Pink salt -or- sea salt and season with freshly ground pepper, to taste.
* Garnish with parsley, chives or scallions if desired.
1. Place 3 inches of unsalted veggie broth, chicken broth or bone broth in a large pot or vegetable steamer. Place Cauliflower in the steamer. Add 3 cloves of garlic if desired.
2. Turn flame to high heat.
3. Steam cauliflower till a fork goes in easily, usually 10-12 minutes.
4. Carefully place steamed cauliflower into a food processor or blender or masher and add a generous pinch or two of sea salt, butter, clarified butter or ghee or olive oil. Process till smooth, scraping down sides of processor if needed. That's it! If using a potato masher, place ingredients into a large bowl and mash until smooth.
Many blessings of health, happiness and love!