The Benefits of a Daily 20 minute Yoga Routine

Yoga has been practiced for thousands of years and has become increasingly popular in recent times as a form of exercise and relaxation. Many health experts believe that a daily yoga routine can help overall health and boost energy. A 20-minute yoga workout can offer a wide range of benefits for both the mind and body. In this blog post, we will explore the advantages of a 20-minute yoga workout and why it is a valuable addition to your daily routine.

Improves flexibility

One of the most apparent benefits of yoga is that it improves flexibility. A 20-minute yoga workout can help you stretch your muscles, which increases your range of motion and reduces the risk of injury. Yoga also helps release tension in the muscles, which can improve overall mobility.

Reduces stress and anxiety

A 20-minute yoga workout can help reduce stress and anxiety by calming the mind and promoting relaxation. Yoga has been shown to decrease the production of the stress hormone cortisol, which can help alleviate the symptoms of anxiety and depression.

Boosts energy levels

Yoga helps to increase energy levels by stimulating the nervous system, which increases blood flow and oxygen to the body. A 20-minute yoga workout can leave you feeling invigorated and refreshed, ready to take on the day ahead.

Improves posture

Poor posture can lead to a range of health problems, including back pain, headaches, and poor digestion. A 20-minute yoga workout can help improve your posture by strengthening the muscles that support your spine and neck.

Enhances focus and concentration

A 20-minute yoga workout can help enhance your focus and concentration by calming the mind and increasing blood flow to the brain. Yoga also encourages mindfulness, which can help you stay focused on the task at hand.

Improves sleep quality

Yoga can help improve sleep quality by promoting relaxation and reducing stress and anxiety. A 20-minute yoga workout before bedtime can help calm the mind and body, allowing you to drift off to sleep more easily and sleep more deeply.

Boosts immune system

Yoga has been shown to boost the immune system by increasing the production of antibodies and improving lymphatic flow. A 20-minute yoga workout can help strengthen your immune system, making you more resilient to illness and disease.

Promotes weight loss

Yoga can help promote weight loss by increasing metabolism and reducing stress and anxiety, which can lead to overeating. A 20-minute yoga workout can be a great addition to your weight loss regimen, helping you burn calories and reduce stress.

Improves cardiovascular health

Yoga can help improve cardiovascular health by lowering blood pressure, reducing cholesterol levels, and increasing circulation. A 20-minute yoga workout can help reduce the risk of heart disease and stroke, making it a valuable addition to your exercise routine.

In conclusion, a 20-minute yoga workout can offer a wide range of benefits for both the mind and body. Whether you are looking to improve flexibility, reduce stress and anxiety, boost energy levels, or promote weight loss, yoga can help. By making a 20-minute yoga workout a part of your daily routine, you can enjoy these benefits and more, improving your overall health and well-being.

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Create an At-Home Spa: 4 Simple Spa Recipes

You’re in serious need of a pampering day at the spa, but you’re short on time and money. The solution? Transform your own bathroom into a sanctuary. At the Lake Austin Spa Resort, I teach classes on how to turn common kitchen and garden ingredients into luxurious skin scrubs, bath salts and more.

The key is using herbs and flowers. Certain aromas have a powerful effect on the nervous system, leaving you feeling relaxed or energized. I recommend using the following ingredients for their scents:

  • Lavender
    This soothing, antimicrobial herb has been shown to help you relax and get a good night’s sleep. Wesleyan University conducted a 31-person study and found that when people sniffed lavender before bedtime, they got more slow-wave (or deep) sleep and reported feeling more energetic in the morning.
  • Eucalyptus
  • Developing research suggests this woodsy scent may help break up mucus and stop coughs, according to the National Institutes of Health. And a study published in the journal Respiratory Medicine shows that eucalyptol, the active ingredient, has anti-inflammatory properties.
  • Mint
  • Perfect for hot days, spearmint and peppermint are cooling and refreshing. And a recent study published in the International Journal of Sports Physical Therapy also found that applying menthol to the skin increases blood flow.
  • Ginger
  • When grated and added to a bath, the spicy root provides an invigorating sensory energy-boost. It can be mixed with coconut oil for a mildly exfoliating scrub.
  • Rosemary
  • This herb has a refreshing, stimulating effect.
  • Rose Petals
    Pluck them from your own garden to add a sweet fragrance to any bath or body treatment.

Once you’ve chosen your herb, mix them up with one of the following recipes. With a few household ingredients, you can go from stressed and tired to relaxed and glowing:

Basic Bath Infusion

  • 4 cups fresh herbs (or 2 cups dried)
  • 4 cups water
  • Boil water in a large pot; add herbs. Stir, cover and remove from heat. Steep for 10 minutes, strain and pour into a hot bath.

Soothing Bath Bag

  • 1/4 cup powdered milk
  • 1/4 cup Epsom salt
  • 1/4 cup sugar
  • 1/2 cup dried herbs
  • 10 drops of essential oil

Stir together all ingredients and place in a muslin bag (or several layers of cheesecloth); secure with a rubber band. Add to hot bath and steep for several minutes. Open the bag and use the softened herbs as an exfoliating body scrub. You can also seal unused bags in a glass jar for several months.

Energizing Coffee Body Scrub

  • 1/4 cup sugar
  • 1 4-inch sprig of fresh rosemary
  • 1/4 cup coffee beans, finely ground
  • 2 tablespoons bentonite clay (found in health food stores)
  • 3 tablespoons oil, such as olive, grapeseed, coconut or avocado
  • 3 drops each of rosemary oil and grapefruit or peppermint oil

Combine sugar and rosemary in a spice grinder and process until finely ground. Pour into a medium-sized bowl and mix with the remaining ingredients. Use the scrub on skin; shower off. Moisturize with additional body oil.

Skin-softening Bath Blend

  • 1/4 cup rolled or instant oatmeal
  • 1/4 cup milk powder
  • 1/4 cup brown sugar
  • 1/4 cup herbs of choice
  • 10 to 15 drops of essential oil
  • 2 tablespoons honey
  • 2 teaspoons body oil

In a food processor, combine oatmeal, milk powder, sugar and herbs until coarsely ground. Pour in bowl and combine with essential oil, honey and body oil. Place in muslin bag and steep in a hot bath for a few minutes. Use cold tea bags (green tea or chamomile) over your eyes as you enjoy your bath.


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Immune-boosting Foods You'll Love

You've heard it before: The best offense is good defense.

During cold and flu season, nutrition plays a major role in how well your immune system can fight off sniffles and coughs. The better you eat, the stronger your immune power. On the other hand, the more nutrient deficiencies you have, the more vulnerable you are to getting sick.

To keep your immune system working at its best, increase your intake of these foods during cold and flu season. You'll be glad you did. 

1. Mangoes
Mangoes include a broad spectrum of antioxidants, including vitamin A and zinc. Vitamin A enhances immunity by revving up the function of white blood cells, which fight infection. Zinc is one of the most important nutrients for maintaining an overall healthy immune system.

How to get it: Whip up some mango salsa or a mango smoothie, or top yogurt with fresh mango slices. Strive to consume about 1 cup a day for the best benefit.

2. Garlic
Sometimes referred to as the"poor man's antibiotic," garlic has been eaten for centuries for its broad spectrum of therapeutic benefits. It is believed to stimulate the immune system by increasing the number of lymphocytes (white blood cells). Even more, two compounds found in garlic, inulin and allicin, are thought to be responsible for effectively killing bacteria as well as intestinal parasites.

How to get it: Add fresh garlic to sauces and dressings. Try to eat at least a clove every day during flu season.

3. Mushrooms
Chinese medicine and Eastern cultures have relied on mushrooms for their health benefits and immune-boosting properties for centuries. Beta-glucans, a type of sugar found in both raw and cooked mushrooms, is believed to be responsible for the immune-stimulating properties.

In addition, mushrooms are the only vegetable that naturally contains vitamin D, and decreased blood levels of vitamin D have been correlated with an increased risk of catching the influenza virus.

How to get it: Add mushrooms to salads, sauces and omelets. Eat about 1 cup of white button, crimini, shitake, maitake, reishi or portobello mushrooms every day.

4. Salmon
During the winter months when the air is dry, mucous membranes dry out and crack, providing the perfect opportunity for viruses and other nasty bugs to enter the body. Eating more fish that are rich in omega-3 fats can help maintain healthy cell membranes. Salmon (and other seafood) is also a source of selenium, which has been shown to reduce the severity of a virus once a person is exposed.

How to get it: Broil a salmon fillet or salmon steak and serve with fresh mango salsa. Eat salmon twice a week.

5. Green Tea
Drinking plenty of fluids during flu season is especially important for hydration as it helps the body maintain a strong defense against bad bugs. Green tea also contains epigallocatechin gallate, which has been shown to stop the common cold from spreading.

How to get it: Drink 2 to 3 cups of green tea each day to get immune-boosting benefits and stay hydrated.

6. Yogurt
Aside from being an excellent source of calcium, dairy products like yogurt provide immune-boosting vitamin D and probiotics (also referred to as"live active cultures"). Vitamin D's production of antimicrobial substances is believed to stop viruses from spreading in the body. Probiotics found in yogurt can help the body fight infections and boost immunity by fortifying the healthy bacteria found in the digestive tract.

How to get it: Yogurt parfaits are the perfect breakfast or dessert. Make tangy salad dressings with plain yogurt or add to smoothies for an extra nutritional boost. Consume two servings of yogurt daily.

7. Almonds
Almonds contain vitamin E, which may help prevent colds and ward off upper respiratory infections. Vitamin E is a powerful antioxidant that works in combination with other nutrients found in almonds, including selenium and magnesium.

How to get it: Make your own granola with toasted almonds, rolled oats and cinnamon. Or use almond butter instead of peanut butter. Eat about 22 almonds (or its equivalent) a day.

8. Spinach
Spinach is a nutrition powerhouse offering several key nutrients that help to boost immune function and health. It is a rich source of vitamin A, vitamin E, vitamin K, magnesium, folate, iron, vitamin B-2, calcium, potassium, vitamin B-6, copper, protein, phosphorus, zinc, niacin, selenium and omega-3 fatty acids. With all these vitamins in one food, it's no wonder everyone should be consuming more of this leafy green.

How to get it: Sautee spinach with garlic and onions. Or make a spinach salad with pomegranate dressing, topped with toasted almonds.

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5 Ways to Make Indoor Winter Air Healthy

It's no secret: Winter air wages war on your health. That's because cold air holds less moisture, and indoor heating cooks it dry.

And if you're like most people, you've carefully sealed your home against potential drafts and air leaks. Such contained air will turn stale and increase the spread of germs due to the lack of circulation in the home, says Laureen Burton, a chemist and toxicologist with the Environmental Protection Agency's (EPA) Indoor Environments Division.

As a result, indoor air quality plummets, and you -- and your family -- suffer from such seasonal ailments as flaky and itchy skin, chapped lips, sinus infections, sore throats, colds, flu and other respiratory diseases.

But you can fight back by getting control of indoor pollutants, improving your home's overall ventilation, maintaining its heating system and controlling the relative humidity indoors. Here are some easy ways to keep indoor air clean and healthy this winter:

1. Vacuum with a HEPA filter.
Dust or pet dander assault your home's indoor air on a daily basis but can be particularly problematic for your health when you're cooped up inside all winter. Frequent cleaning is your best defense against these insidious pollutants. Vacuum floors and upholstered furniture often (at least once a week and more if you have pets) using a machine equipped with a HEPA filter, which helps trap the tiny dust, pet dander and dust mite particles.

2. Clean surfaces and wash linens.
Wipe down other furnishings (tabletops, picture frames, etc.) at least twice a week. Wash all bedding, including blankets and duvets, weekly with a quality detergent. Encase mattresses and box springs in hypoallergenic covers, which are typically made of wool, sheepskin or cotton and are designed to minimize the possibility of an allergic response.

3. Vent properly.
Use bathroom and kitchen exhaust fans when you're showering or cooking. And invite fresh air in. Crack windows. Or install a relatively inexpensive in-window air exchange system (about $70), which pulls in filtered outside air without letting heated air escape.

Another option is a heat recovery ventilator, a whole-home solution that uses the heat in the outgoing stagnant air to warm the incoming fresh air. It's pricier (about $2,500 installed) but less obtrusive since it's usually installed in the basement.

4. Service home heating appliances.
All heating systems and devices need to be installed, serviced and operated according to the manufacturer's specifications," explains Burton. This includes whole-home heating systems, space heaters, furnaces, wood-burning stoves and fireplaces.

You can do some of the maintenance yourself, like changing air filters. More intricate inspections, such as monitoring pipes and duct work or cleaning out the chimney, should be left to the pros.

 5. Control humidity.
Once the air is clean, moving and warm, it's often still dry. Most people think a humidifier is the answer, but too much moisture in the air can lead to condensation, mold and rot.

For optimal indoor comfort and health, a relative humidity of 45 percent is ideal, but anywhere between 30 and 60 is the target. Get a quality hygrometer (available at hardware stores at a wide range of prices) to monitor your in-house humidity level. And use a humidifier only when conditions require it, only when the heater is on and only in rooms with open doors so excess moisture buildup doesn't occur.

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5 Healthy Daytime Habits to Ensure Better Sleep

Getting enough sleep can do more than lift our spirits. Research shows that skimping on shut-eye can wear down our immune systems, making us more susceptible to colds and even raising our risk for obesity and heart disease. And 2 in 3 women say they have trouble snoozing, reports a survey from the National Sleep Foundation (NSF). That’s because we may be our own worst enemies: Many of our daily habits -- from when we shower to what we snack on -- can sabotage our slumber.

Make the following tweaks to your routine, and soon you’ll be having sweet dreams.

  • Clean Your Room Mom was right: Not only does making your bed keep your bedroom tidy, but it can also help you rest easy. According to recent research from the NSF, people who made their bed daily were 19 percent more likely to get a good night’s sleep. A messy atmosphere can be distracting, causing you to toss and turn, explains Dr. Gila Hertz, director of the Huntington Medical Group Sleep Disorders Center in Huntington Station, N.Y. To create your own sanctuary, straighten your bedroom each morning and invest in comfortable linens.
  • Lay off the Caffeine That grande latte can come back to haunt you -- even if you drank it in the afternoon. People metabolize caffeine at difference rates and, for some, the compound can linger in their systems for up to eight hours, says Dr. Judith Leech, an associate professor of medicine at the University of Ottawa and a member of the Canadian Sleep Society. “The brain needs to be completely relaxed to drift into sleep, so any stimulating substances can interfere with the process,” says Hertz. He advises steering clear of caffeine at least five hours before bedtime. For a buzz-free afternoon pick-me-up, brew a mug of herbal tea and lemon.
  • Snack Wisely Want a nighttime nosh? Steer clear of spicy or greasy fare. “These foods can give you heartburn in the middle of the night,” says Leech. The best bedtime snack: a small amount of complex carbohydrates, such as a handful of whole-wheat crackers or whole-grain cereal. It regulates your blood sugar throughout the evening, explains Leech.
  • Dim the Lights Your bedside lamp can keep you from nodding off. Harvard researchers found that exposure to bright lights a few hours before bedtime can interfere with your body’s production of melatonin, a hormone that induces sleep. “Light signals that it’s dawn and it’s time to wake up,” says Leech. Swap your regular bulbs for those with softer wattage, and remove any light source, like the glow from your alarm clock or cell phone. “Turning the clock around so it’s not facing you can be beneficial,” says Leech.
  • Shower in the Morning A steamy bath before bed seems relaxing, but it can actually have the opposite effect. As you nod off, your body heat dips, says Hertz. “But a hot shower can raise your core temperature, delaying sleep onset,” he says. Change up your routine so you bathe in the a.m., or wash up a few hours before bedtime -- so you can snooze peacefully.

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